Always Strong and Happy: 
A COMPLETE SYSTEM OF TREATMENT 
FOR THE 
GENERAL CARE OF THE BODY, 
WITH FULL DIRECTIONS FOR 
THE DEVELOPMENT OF THE MUSCULAR SYSTEM. 
ADAPTED TO PERSONS OF SEDENTARY HABITS, AND 
THOSE WISHING A HIGHER SYSTEM OF 
PHYSICAL DEVELOPMENT. 
BY 
J. R. JUDD, 
rrr 
Professor of Physical Culture, and Trainer of Conneff and 
other distinguished Athletes. 
THIRD EDITION, REVISED. 
NEW YORK: 
THE OUTING PUBLISHING COMPANY. 
1895. Copyright, 1890, by 
J. R. JUDD. 
Copyright, 1895, by 
J. R. JUDD. PREFACE. 
We should train the body as well as the mind, or event- 
ually we will become a race of dyspeptics, or mere pygmies— 
all mind and no matter; mere bundles of nerves. These expres- 
sions as applied to the American people have within the last 
few years become stereotyped. How much truth there is in them 
may be judged from a walk along the business street of a thriv- 
ing American city, and how fully our people are beginning to 
realize the fact may be judged by the avidity with which they 
peruse books of hygeian physical culture, systems of gymnas- 
tics, etc. The demand for this class of literature has attracted 
to the field those not qualified to speak with authority, and 
others whose knowledge is so great (?) that ordinary people are 
easily frightened off by the mass of medical technicalities 
hurled at them from time to time. 
After carefully noting' and digesting the many works 
purporting to contain the “only proper method of physical 
development,” the author determined to give to the public a 
system which he has used for thirty years with the most 
gratifying success. The structure of the Human body is out- 
lined and illustrated, so that the reader may more readily and 
more completely understand subsequent instructions. The 
names, locations and functions of the important muscles are 
given, as well as the effect of various motions on, and the best 
methods of developing the same. All the movements are fully 
explained and illustrated, so that even the most inexperienced 
may understand. For anything recommended in this book 
reasons are given that will commend them to the logical 
reader. 
By a proper observance of the instructions given a most 
surprising improvement in the system may be brought about. PREFACE. 
Not only may the weak become strong-, but even, persons suf- 
fering from deformities may obtain much relief. 
The author can refer to many leading physicians, in this 
and other cities, who have sent their patients to him for treat- 
ment. Many of them were mere physical wrecks, but in 
nearly all cases the happiest results were obtained. 
The offspring of healthy parents come into the world with 
a certain amount of health and strength, and the maintenance 
of that health and strength depends upon the proper ob- 
servance of the laws of hygiene and exercise. But under the 
stress of social or business duties, or both, how few find time 
to properly repair the waste of excessive mental labor and 
close confinement in ill-ventilated offices, etc. The result of 
this neglect is plainly to be read in the careworn, nervous 
faces and physical poverty of the average man one meets. 
The day-laborer eats heartily and sleeps well, and to enjoy 
either the one or the other artificial means must be used by 
sedentary people. Probably the most simple means of obtain- 
ing good results is by the use of dumb-bells. My method of 
calisthenics is by self-action, contraction, extension, kicking, 
jumping, striking, leaning arms and body from right to left, for- 
ward and back, and moving the head in all directions to work the 
neck. Of course, there are muscles which cannot be strongly 
developed by this method, but for all practical purposes these 
are sufficient, and must form an important part of each 
system. 
For the proper presentation of the subject the author has 
deemed it best to treat it in subdivisions. ALWAYS STRONG AND HAPPY. 
THEORY OF DEVELOPMENT. 
TO BE THOROUGHLY UNDERSTOOD BEFORE PROCEEDING WITH 
THE EXERCISES. 
The mind or the brain is the great controlling power which 
orders and directs all movements of the muscles. In all 
movements of anjr part of the body or limbs, be they either 
pulling or pushing motions, the different muscles brought into 
action to perform such motions will extend as much as they 
will contract, and vice versa. In short, in whatever direction 
the body or any part of the body is moved, the muscles required 
for that exertion will extend as much as they will contract. 
As an illustration of this law, one has but to elevate a dumb- 
bell, at the same time noting the effect on the muscles em- 
ployed. When in the act of pushing up, the muscles are 
expanded and rigid ; when lowered they contract to their 
normal size and position. The same effect may also be ob- 
served by taking the handles of a pulley-weight machine, and 
pulling them towards the shoulder with the finger-nails of the 
hand upwards. 
Many gymnasts and professionals teach their pupils that 
by standing in an erect position and throwing their arms 
violently backward they can develop the muscles of the chest. 
This I hold to be a grave error, as the motion merely contracts 
and then expands the back muscles, and therefore is more 
beneficial to the back than to the chest muscles. In raising 
the arms the muscles required are those on top of the shoulder 
called the deltoid, and in carrying them back the trapezium 
muscles, or those between the shoulders, are affected; but a 
forward motion of the arms requires the use of the chest 2 
ALWAYS STRONG AND HAPPY. 
muscles, and it is only by movements of this kind that those 
muscles can be developed. 
To further prove the correctness of my method, let me give 
you an illustration. If a person stands before two upright 
bars, and taking hold of them, forces the arms behind by a 
forward motion of the body, as shown in the illustration, Fig. 
1, it will be found that while the muscles of the chest will be 
rigid and extended, the muscles of the back will be perfectly 
Fig. 1. 
flaccid and relaxed. It is only wlien pressing- forward on the 
uprights, as shown by the dotted line illustrations, Figs. 2 and 
3, that the muscles of the chest are brought into full play. 
To prove this, have two persons stand at either side of you at 
full arm’s length and try to push them forward from you with 
the palms of the hands. Instantly the muscles of the arms 
and chest become active. On the contrary, turn round and 
try to push the persons backward with the backs of your GENERAL ADVICE. 
3 
hands. This will exert the back muscles, while those of the 
chest are flaccid. So, then, the only true way to develop the 
muscles of the chest, or in fact any muscle, is, first by expan- 
sion, then by contraction. 
To develop the various muscles of the body by dumb-bells, 
pulley-weights or other apparatus requires the or limbs 
Fig. 2, 
Fig. 3. 
to be placed in different positions, in order that they may be 
both contracted and expanded. 
GENERAL ADVICE. 
There is a great deal more exercise in making- thirty 
rapid motions with a three-pound dumb-bell than there is in 
three movements with a thirty-pound dumb-bell, and persons 
taking- these exercises should bear this in mind. Muscle de- 
velops much more quickly with medium-heavy weights than 
by light weight exercise, which, if done rapidty, will use you 
up more quickly than heavy exercise if done slowly. A per- 
son who says he has held out a ninety-five pound dumb-bell, 
and lifted 1,400 pounds by hand, advises every person to use 
light weights, and according to his statement is the strong- 
est man in the world. How did he obtain this development? 
By lifting heavy weights ? There is no record of any man in 
the world holding out more than sixty pounds, that is, 
standing nearly upright, feet six to eight inches apart, and 
holding the bell out straight in line with the two shoulders. 4 
ALWAYS STRONG AND HAPPY. 
See Fig. 4. If a man could hold out ninety-five pounds he 
should weigh nearly three times that weight; this any prac- 
tical man knows. How did 
Hercules carry the calf until 
it became a cow, but by lift- 
ing it every day. A man 
that ad vises in this way con- 
tradicts the method he fol- 
lowed to become strong, and 
there must be a reason for 
it. For further remarks on 
the errors of such teaching, 
see pages 34 and 41. 
The muscles brought into 
activity by the use of pulley- 
weights are those, in what- 
soever direction you pull; if 
downwards when facing the machine and you are pulling with 
both hands, it is the muscles leading from the palms of the 
hands up under the arms to the chest. If your right side is 
towards the machine, and you are pulling downwards to side 
with the right hand, the muscles being exercised commence 
from the hand to under the arm, bringing in the inner part of 
the bicep and tricep, connecting pectoral and dorsal, or the 
four parts under the arm-pit. The leg muscles are affected in 
the same way if in said position, and vice versa, with the left 
arm or leg. If you face the machine and pull backwards, you 
are working your back muscles ; if pulling forward with back 
to machine you are working your front muscles ; the same in 
pushing with any portion of the body. In pulling and pushing 
the actions of the muscles are the same if the resisting pressure 
is before you and in the same place. The difference is that 
one is pushed before you, while the other hangs behind you 
when you push it forward. The difference comes in here. 
When you let weights back over a from behind you, it 
has the leverage on you and an impetus to puli you backwards, 
whereas the weight pushed before you has no impetus or 
tendency to pull you back, but a tendency to push you back- 
Fig. 4. GENERAL ADVICE. 
5 
ward. In whatever is the direction of the motion, so the 
impetus is to resist, and the muscles following1 in that direction 
are the muscles being exercised and developed, if not over- 
worked. 
There is no such motion as a striking motion on a pulley- 
machine, for to strike properly the muscles require to be 
loose, see Fig. 5, as every practical man knows. The mus- 
cles affected when the resisting pressure is come into contact 
with are every muscle from the hand to the elbow, thence 
to the back-arm or triceps, bringing in the deltoid muscles, as 
you must turn sideways to strike any effective blow ; the fore- 
arm being the first affected, mostly at the elbow ; secondly, 
the back-arm ; thirdly, the front part of the deltoid ; then the 
dorsal, and others in the loins, downwards to the leg and foot, 
without the aid of which you could not strike a heavy blow, 
as the resisting power comes from 
the foot. 
Persons taking these exercises 
should avoid the advice of charla- 
tans, who have not sufficient ex- 
perience or knowledge of the ne- 
cessities of even ordinary cases to 
be of any benefit whatever. 
I am very much in favor of 
self-contraction of muscles, to 
aid the development of them. 
This you can learn by constantly 
trying and learning from others 
in a gymnasium, and paying 
attention to the methods herein 
laid down by which they are 
contracted; for instance, place 
your hand at the back of your 
thigh, and pull forward for biceps, 
fore-arm, front of deltoid and pectoral; for back-arm, push 
backwards by placing back of hand in front of thigh, and so on 
with leg, arm or body. This can be done, remembering that 
every time you turn the hand, foot or body different parts of 
Fig. 5. FRONT. SECTION OF MUSCLES. 
No. 1 and 2.—Neck muscles. 
No. 12.—Pectoral major, or cliest muscles. 
No. 13.—Abdominal muscles. 
No. 14.—Oblique, or muscle at loin. 
No. 15.—Sartorius muscle, front of leg passing from outer part of hip to 
inner part of knee. 
No. 16.—Rectus muscle, or front of thigh. 
No. 17.—Tibialis Anticus, or shin muscle. 
No. 18.—Muscles at bottom of foot. 
No. 19.—Biceps, or front upper arm muscle. 
No. 20 and 21.—Supinator longus, Radialis and their group, or forearm mus- 
cles. 
No. 22.—Palm of hand muscles lashed around and running to the end of each 
finger. BACK SECTION OF MUSCLES 
No. 3.—Neck muscle. 
No. 8a.—Trapezius muscle attachment at shoulder. 
No. 3b.—Lower point of Trapezius muscle at center of back. 
No. 3c.—Upper point of Trapezius muscle at base of skull. 
No. 4.—Dorsal muscle at back of armpit. 
No. 5.—Oblique muscle, or muscle at the loins. 
No. 6.—Posterior muscle, or gluten region. 
No. 7.—Bicep muscle back of thigh. 
No. 8.—Gastrocnemius, or calf muscle. 
No. 9.—Deltoid, or shoulder muscle. 
No. 10.—Inner fork of Triceps muscle, or inner part of back of upper arm. 
No. 10a.—Outer fork of Triceps muscle at outer part of upper arm. 
No. 11.—Ulnaris and Digitorum, or muscles of back lower arm and group. 8 
ALWAYS STRONG AND HAPPY. 
the muscles are brought into play in pressure exercise. The 
muscles taken always follow from the direction you are pulling 
or pushing. 
HOW TO MEASURE. 
For the benefit of those wishing to make careful notes of 
their relative condition, and to study their physical improve- 
ment, the following table of measurement has been arranged 
by the author as a guide. The measurements should be 
taken with body erect in its natural position, and are most 
reliable when the body is in a nude condition. 
Date. 
Name. 
Age. 
Height. 
Weight. 
Neck, below apple. 
Chest contracted, close around under arms and above nipples. 
Chest inflated, close around under arms and above nipples. 
Width of shoulders. 
Upper arm, right, straight out. 
Upper arm, left, straight out. 
Fore-arm, right. 
Fore-arm, left. 
Waist. 
Hips, largest part. 
Thigh, right, thickest part. 
Thigh, left, thickest part. 
Calf, right. 
Calf, left. WEIGHT AND MEASUREMENT. 
9 
Shoulders.—This measurement should be taken around 
the and outside the arms just below the shoulders. 
Chest Measurement.—Should be taken non-inflated and in- 
flated (to be healthy a person should show two inches inflation), 
measuring around the nipples and over the largest part of the 
dorsal muscles, and all measurements should be taken around 
the largest parts. You may take your dimensions again in a 
week or two after commencing exercise, but a monthly inter- 
val would be a better criterion to go by. You must take into 
consideration a person’s age, occupation, disposition, state of 
health, and whether fat or slim, also the parts they have exer- 
cised and the length of time before coming to a decision why 
the body has increased or decreased; bearing in mind that the 
old will not develop as rapidly as the young, neither will he 
who is on his feet or under mental excitement the most part of 
the day, as a stock broker, which, of course, eventually must 
make the strongest man nervous and reduce his weight. 
General shape of body on commencing should always be 
made note of. For instance, if the right hip stands out more 
than the left; difference in shoulders, if any; if the spinal 
column is erect ; if the person leans forward or back, etc.; and 
statement of his general health. Then you can follow a proper 
course of treatment. 
WEIGHT AND MEASUREMENT AS A TEST OF 
PHYSICAL CONDITION. 
The writer has found in his experience that a man’s 
weight, in good condition, cannot be accurately judged by the 
measurement of his chest alone, and to arrive at a definite con- 
clusion in this regard it is necessary to measure also the neck- 
bone and chest, as explained in the accompanying table. 
To illustrate the effectiveness of this table as a guide, 
attention may be called to the difference, apparent to the most 
casual observer, between a race horse and a draught horse. 
The latter has more muscle, breadth, bone and strength than 
a race horse of the same height and length. The race horse, 
although standing as high and measuring as long as the 10 
ALWAYS STRONG AND HAPPY. 
draught horse, not having as large bone cannot carry so much 
flesh, neither was it intended he should. 
A man preparing for a wrestling match, lifting or throw- 
ing a stone, may be much heavier than one training for any 
rapid motion, as running, fighting, racket or hand-ball. 
TABLE SHOWING WHAT A MAN OF TWENTY-ONE YEARS SHOULD 
WEIGH WHEN IN GOOD CONDITION AND WELL DEVELOPED. 
Commencing with the measurements at five feet as a rule, 
and then adding additional allowance for extra measurement, 
as stated in the following table : 
(These measurements should he taken very tight on a cor- 
pulent and loose on a spare person.) 
MEASUREMENTS. 
Height 
Weight 
Neck 
Chest (uninflated) 
.... 33 “ 
Wrist 
5± “ 
Ankle 
7# “ 
For every inch in height add 
For every inch around neck add 
i 
For everv inch around chest add 
.... l| 
For every £ inch around wrist add 
For every } inch around ankle add 
4 
H “ 
The above tables will be found accurate and reliable, as they 
have been repeatedly tested by the author during his pro- 
fessional career. They represent the result of a personal 
observation after having measured over 3,000 men. 
It is not, of course, asserted that a very good condition of 
health may not be enjoyed by some persons whose measure- 
ments do not conform to the above tables, but such persons 
cannot be regarded as specimens of symmetrical development, 
or of true physical proportion. 
The following tables I have revised from my previous 
editions (which I notice have been used to a great extent by 
professional men and trainers in general, they making slight 
changes in order to make it appear different, the 1874 table WEIGHT AND MEASUREMENT. 
11 
being the first introduced to the public). The change is to 
show the three distinct weights of athletes. 
First.—Runners, including cross country, hurdle jumpers, 
and lacrosse players in good condition. 
Five 
feet, 
0 inches, 
99 
to 102 
pounds. 
6 6 
66 
1 
6 6 
101$ 
to 1051 
66 
66 
66 
2 
66 
104f 
to 108f 
6 6 
u 
66 
3 
6 6 
108-1 
to 1121 
66 
66 
66 
4 
66 
112 
to 1161 
66 
66 
66 
5 
6 6 
116 
to 120f 
6 6 
66 
6 6 
6 
66 
1201 
to 1251 
6 6 
66 
6 6 
7 
66 
124} 
to 130 
66 
66 
66 
8 
66 
1291 
to 1341 
66 
4 6 
66 
9 
6 6 
134 
to 139f 
66 
66 
66 
10 
66 
1391 
to 1451 
6 6 
66 
66 
11 
66 
144f 
to 151 
6 6 
Six 
6 6 
66 
1501 
to 157 
66 
The A1 walker or acrobat in good condition should weigh 
a trifle heavier than noted in the above table. 
Second.—Table for fighters, base-ball and foot-ball players, 
gymnasts, swimmers, oarsmen and wrestlers, except Greco- 
Roman, who will come in the heavy class :— 
Five feet, 
0 inches, 
102 
to 105 
pounds, 
66 
6 6 
1 
66 
104* 
to 109* 
6 6 
6 6 
6 6 
2 
66 
108* 
to 113* 
6 6 
6 6 
66 
3 
6 6 
113 
to .117* 
6 6 
66 
66 
4 
6 6 
117* 
to 123 
66 
66 
66 
5 
66 
122* 
to 128* 
66 
6' 
66 
6 
66 
128* 
to 135 
66 
66 
6 6 
7 
66 
134* 
to 142 
66 
66 
66 
8 
66 
141* 
to 149* 
66 
66 
6 6 
9 
66 
149* 
to 158* 
66 
66 
6i 
10 
66 
157* 
to 167* 
66 
< ( 
6 6 
11 
6 6 
167* 
to 178* 
66 
Six 
6 6 
66 
177* 
to 189* 
66 12 
ALWAYS STRONG AND HAPPY. 
Third.—Table for strong men, lifters and dumb-bell pushers, 
the average is about 10 pounds more all through the above 
table. 
In the preceding tables the height given is to be taken in 
the stocking feet and the weight is given for a person from 21 
years of age to 23 years ; alter that he will increase, if healthy, 
in the first class 1 lb., in the second class 2 lbs., and the third 
class 3 lbs., every year up to 38 years, when he is up to about 
his highest weight, and not more, if he takes good care of him- 
self and does not indulge in liquor, ales, beers, etc. If he does 
not take this latter precaution he will increase much more. 
A man competing for any of these feats will immediately 
see the weight he ought to be, within a. pound or two. 
I have been formulating these tables for a long time and 
find them correct. 
A person commencing at less than the lightest weight 
given in either of these tables, if healthy, and continuing to 
exercise properly, will increase in weight from year to year as 
he grows older, until he reaches the heaviest weight given if 
he be properly classified. 
SPECIAL DEVELOPMENT. 
NECK EXERCISE WITHOUT DUMB-BELLS. 
Exercises for the neck which may be practiced by the begin- 
ner for several days before undertaking the more severe ones. 
Fig. 6. 
Fig. 7. 
1st Exercise. Turn the head from right to left quickly, as 
far as possible, making a pause between each motion. Fig. 6. 
2d Exercise. From front to back quickly, making a 
pause between each motion. Fig. 7. SPECIAL DEVELOPMENT. 
13 
3d Exercise. Lower the head on the rig-ht shoulder, then 
on the left, not turning- the face, and make a pause between 
each motion. Fig-. 8. 
4th Exercise. Revolve the head well around to the left, 
Fig. 8. 
Fig. 9. 
rest; then revolve to the right, say six times each way, as at 
first. Fig. 9. 
Neck exercise by pressing the hand against the head is an 
old-fashioned method, practiced mostly by the Swedes and 
Germans. This method is as follows : In whatever direction 
you move the head, press the hand against it as if to force it in 
an opposite direction; or allow 
a second party to press it like- 
wise in an opposite direction. 
Thus when you move the head 
forward, endeavor to press it 
backwards, or vice versa. This 
motion is to be made about ten 
times each way. 
These exercises thoroughly 
performed will properly prepare 
the muscles of the neck for the 
more severe exercises. 
NECK EXERCISE WITH WEIGHT. 
In this exercise it is necessary 
to procure a scull cap, with strap 
to attach a pillow, sand or bean hag, or to pull it with hand in 
opposite direction from which you try to force the head. Fig. 10. 
The exercise consists in swinging the bag round the body, 
first one way, then the other. Commence by swinging six 
Fig. 10. 14 
ALWAYS STRONG AND HAPPY. 
times to the left, then six to the right, twice a day if possible; 
after a week’s practice the weight of bag and number of times 
may be increased. 
The weight of the bags to be used by any ordinary strong 
adult should be from 3 to 6 pounds. For a boy, girl, or weak 
person, 1 to 3 pounds. For a child, | to 1 pound. Helmet 
exercise is the same as bag. (For helmet or skull cap consult 
Prof. Judd.) 
These exercises are intended to develop the muscles of 
the neck, more especially those which lead from the chin to the 
shoulder, from back of neck to shoulder, and from butt of the 
ear to the breast bone. (The stronger the muscles of the 
neck the better able you will be to protect the nerves and 
arteries, and carry a well developed brain.) 
Very little attention is usually given to these muscles, but 
they are very important to the general health, and close atten- 
tion to them will result in wonderful improvement, toughening 
them and rendering you far less liable to suffer from bronchial 
affections. 
The dumb-bells to be used in these exercises are as follows: 
HEAVY NECK EXERCISES WITH DUMB-BELLS. 
For an adult strong- person 
For an adult of ordinary strength... . 
For a hoy, girl or weak adult 
A heavier hell should he used for a male than a female 
of the same age. Beginners 
should always use a light 
weight at first. 
1st Exercise. Use the skull 
cap, or attach a long strap to 
the handle of the dumb-hell 
hy making one turn round it, 
or by fastening the strap to a 
short strap buckled around the handle of a bell; then lay 
yourself on a bench, sofa or settee, face downwards, the re- 
verse of Fig. 11, the head suspended; then place the strap 
Fig. 11. SPECIAL DEVELOPMENT. 
15 
{which, if desired, may he padded) around the back of the 
neck, and lift the dumb-bell clear from the floor, raising- the 
head up and lowering- it as far as possible. Continue this 
several times, say from 8 to 
15, or until you are assured the 
muscles have been sufficiently 
exercised. This method should 
be repeated once or twice a day 
for a week, after which the 
weight of the dumb-bell and 
the length of time of exercise 
may be gradually increased. 
A greater weight, however, than 30 pounds should never be 
used in this exercise, except by very robust persons. 
2d Exercise. This exercise can also be reversed by lying- 
on the back with the strap across the forehead. See Fig. 11. 
The strap must be held by the hand to prevent it slipping. 
3d Exercise. The same exercise can also be practiced 
whilst lying on either side. Fig. 12. 
Always bear in mind in these exercises that the uppermost 
muscles are doing the work. For instance, when lying on the 
back and lifting the weight, as illustrated in Fig. 11, the front 
muscles of the neck are those being exercised and specially de- 
veloped. The skull cap is the best to use in these exercises, or 
similar device. 
Fig. 12. 
MUSCLES OF SHOULDER, OR DELTOID MUSCLES. 
When exercising the muscles on top of the shoulder with 
dumb-bells, stand erect, chest well expanded, head up, arms 
straight by the side, with dumb-bells in the hands, and back 
of the hands outwards. 
From this position raise the arms at the side, in line with 
the shoulders, back of the hands upwards. See Fig. 13. Then 
lower the hands again, and so repeat six to ten times; then 
with forefinger and thumb up; then from front part of 
shoulder, with finger-nails up, body leaning backwards, the 
same number of times; then from back of shoulder with little 
finger up, leaning forward same number of times. 16 
ALWAYS STRONG AND HAPPY. 
The weight of dumb-bells to be used in such exercises should 
be as follows : 
For an adult of ordinary strength 
5 to 
6 lbs. 
For an adult of robust strength 
6 to 10 lbs. 
For an adult of feeble strength 
2 to 
3 lbs. 
Although I have seen heavier weights used, I would not 
recommend their use, except after long practice. 
See record of holding out weights, appendix. 
In raising the arms, such as in deltoid exercises, or any other 
motion in which the arms are raised above the head without 
much weight in hand, the lungs may be inflated, as they do not 
Fig. 13. 
contract the chest muscles, which would prevent the full in- 
flation. 
Persons going through these exercises would do well to 
remember that by turning the hands they are exercising the 
muscles of the arm and shoulder differently; also that when 
the arm is raised the uppermost muscles of the arm are doing 
the work. See Fig. 92 on pulley-weights. Also Figs. 93, 94, 
95, 87, 88 and 90. 
Caution against exercising to excess should be heeded, 
in order to prevent an unnecessary soreness, which is not at all 
beneficial or desirable. Any soreness caused by overwork or SPECIAL DEVELOPMENT. 
17 
straining' would only have the ill effect of retarding the de- 
velopment. 
Dumb-bells of lighter weight should be used by females or 
youths, according to their age or health. After a week’s 
practice, if strength gains, increase the weight of bells and 
number of motions. The time to take a full breath is when 
the muscles are relaxed, and not when contracted, although a 
person may raise the arms above the head without anything 
in the hands, and inflate the lungs and benefit themselves. For 
special development of the lungs and inhaling when exercising, 
see page 56. 
BICEPS. 
Weights of dumb-bells to be used in these exercises are as 
follows : 
For male adult, robust health 8 to 20 lbs. 
For male adult, medium health 7 to 8 lbs. 
For male adult, feeble health 4 to 5 lbs. 
Female adult and youths... Same as male in feeble health. 
Female adult, if extra strong... .Same as male in medium 
health. 
The starting- position for this exercise is body erect, arms 
down close by the side, chest well ex- 
panded, keeping the elbows well into the 
side, dumb-bell in each hand, feet apart 
about 10 inches. 
Curl the dumb-bells until finger-nails 
come in line with outer and front part of 
shoulder ; turn the hands in toward the 
wrist as you pass the elbow, bringing 
finger-nails toward you ; by doing this 
you will curl the bells much more easily, 
and improve the fore-arm much more. 
Fig. 14. 
This exercise can be done in three 
ways: first, with both hands; second, 
with right or left hand ; third, with each hand alternately, 
say twenty times, more or less, each way. 
In this exercise the bicep muscles are at their greatest ten- 
Fig. 14. 18 
ALWAYS STRONG AND HAPPY. 
sion, when the arms are at right angles. The muscles are 
rested when the arms hang down at full length, or when the 
hands are raised in line with the shoulder, especially if you 
lean back a little. 
If it is the desire to work the muscles harder, make the 
motion more rapid, and do not let the arms down to their full 
extent or curl them quite up to the shoulder. See biceps on 
pulley-weight, Figs. 83, 89, 92, 101, 102. 
TRICEPS OR BACK UPPER ARM WITH DUMB-BELLS. 
To develop these muscles stand with the body erect, dumb- 
bells in hands, from four to six pounds for robust persons ; 
then step forward with either foot, at the same time lifting 
Fig. 15. 
Fig. 16. 
tlie arms up (bells in hands) as far as possible behind you, 
with backs of hands upwards. See Fig. 15. Returning back 
to first position, continue this about twenty times, stepping 
out alternately with each foot. This exercise can be done with 
both hands together, with finger nails or back of hand upper- 
most, without stepping out; feet apart about ten inches, say 
twelve times each way; also with one arm forward and one 
back, say ten times. See Fig. 16. 
The exercise with back of hands up behind you is to develop 
both prongs of triceps and back of deltoid, and when finger- 
nails are up the inner prong of triceps is developed specially. SPECIAL DEVELOPMENT. 
19 
With back of hand up, arms forward, the outer prong is de- 
veloped, together with the deltoid and muscles leading thereto, 
from hands up. With front of hands up, arms forward is for 
muscles from palms of hands in line therefrom up to shoulder. 
The triceps may also be developed by lying face downward on 
a stool, reverse of Fig. 17. Dumb-bells in hands, back of 
hands upward, raise the arms up to full extent in line with 
shoulders; then drop arms down and so on ; continue ten to 
twelve times. This exercises the trapezium muscles also, 
which are located at the back between the shoulders. You 
will find this a very hard exercise.* 
Fig. 17. 
FORE-ARM MUSCLES WITH DUMB-BELLS. 
The weight of dumb-bells in this exercise should be some- 
what lighter to begin with than those used for the triceps, 
page 18, say two to four pounds, according to age and 
physical condition. To develop the muscles on the back of the 
fore-arm or that part running in line with back of the hand, 
the arms may be held at right angles, elbows in to the side, or 
extended, backs of hands upwards, then curl the backs of the 
hands upwards into the back of the wrists as far as possible, 
making no motion of the elbows until you feel the muscles 
* The trapezium muscles of back are developed in this position, the 
same as the chest muscles when lying on your back performing a simi- 
lar motion, raising and lowering the arms up and down. 20 
ALWAYS STRONG AND HAPPY. 
well tested. This will develop the extensor muscles. Do either 
of these exercises the same number of times with each hand. 
To develop the fore-arm muscles, or 
those muscles in line with the palm of the 
hand, curl the fingers into wrist as far as 
possible ; then with thumb and lingers up- 
wards curl towards you as before. Figs. 
18, 19, 20, 21, 22. All these motions will 
develop and widen the fore-arm. These 
exercises can also be taken with the arms 
partly extended, turning the hands in 
and bending the wrists only, and may 
be taken twice a day, or more if conven- 
ient, and the number of motions each way 
should be from sixteen to twenty, pos- 
sibly more for robust persons. After a 
week’s practice, however, the weight of 
dumb-bells and number of times performed may be increased. 
Twisting a stick an inch or more thick, or broom handle, 
Fig. 18. 
Fig. 19. 
Fig. 20. 
one way, while a second person tries to twist it another way, 
is very good fore-arm exercise; or by twisting it in the oppo- 
Fig. 21. 
Fig. 22. 
site directions yourself, grasping- the stick with both hands, 
one hand with finger-nails up, the other with finger-nails down. SPECIAL DEVELOPMENT. 
21 
Rowing is good, also turning heavy weights up, running over 
a roller such as used in a gymnasium. For further fore-arm 
exercises see pulley-weight motions and cannon ball lifting. 
PUSHING DUMB-BELLS. 
The above term is generally applied to pushing a heavy 
dumb-bell above the head with one hand, that is, arm extended 
full length perpendicularly above the body. The bell can be 
lifted to the shoulder with two hands. To do this properly 
the feet should be placed from twenty to thirty inches apart, 
Fig. 23. 
according- to size of person. First grasp the bell firmly with 
the hand intended to push it above the head, with thumb over 
top of handle. Then with the other hand grasp the hand 
already holding- the bell, outside thumbs of each hand crossing 
each other and around the handle. See Fig. 23. 
Being now prepared to lift the bell, you make a good deal 
of effort to start it at first, pulling it toward the shoulder you 
intend to push it from, leaving it into the one hand, dropping 
the other arm to the side, and gradually lowering the body as 
you push the bell, till the fore-arm rests across the thigh as 
shown in Fig. 24. The best way to push the bell is outwards 22 
ALWAYS STRONG AND HAPPY. 
and behind you, throwing the head well back, and keeping the 
eye always on the bell, and performing a spiral motion with 
bell as you push it, keeping the hand always directly over the 
elbow, as by lowering the hand towards the upper arm or 
shoulder it would have a tendency to shut the arm up, and 
you cannot bring your power to bear by so doing. 
When the arm is at full extent the back of the hand 
Fig. 24. 
should be over the head, and if in the proper position when 
the bell is up it should be exactly over the opposite foot to the 
hand from which you are pushing when lifting bell. 
The muscles of the arm and body used to perform this 
motion commence from the hands up the front of the arms, 
over the shoulder, down the spine and resisting muscles of the 
legs. When over the shoulder with bell in one hand they are 
from the hand down the outer part of the fore-arm, back part SPECIAL DEVELOPMENT. 
23 
of upper-arm to the shoulder, or whichever way the arm 
leans, the muscles on the opposite side are those taken, and are 
the pulling- muscles. Thus when putting- up the dumb-bell 
with the rig-ht hand, leaning- body to the left, the pulling- 
muscles are those on the right side, and the resisting muscles 
are those running obliquely through the trunk of the body 
from right shoulder to left hip, down to the foot, completely 
relaxing those of the right leg, which in this movement is 
merely used as a balance should the weight from any cause 
lean in that direction. Fig. 25. 
Pushing heavy dumb-bells is termed by gymnasts “ dumb 
development, or contracting exer- 
cise,” binding the muscles together 
in a manner that might be termed 
“ muscle bound.” It prevents agil- 
ity of the muscles to constantly use 
extremely heavy weights. 
My theory is that slim persons 
in exercising should use moderately 
heavy weights and slow motions, 
and that stout persons should use 
light weights and quick motions 
in order to attain a normal con- 
dition. 
The muscles of the arms being in 
almost constant use, they are natu- 
rally as strong in proportion as those of the legs; the latter 
have to be used to carry you to your breakfast, dinner, sup- 
per and other duties and business necessary for your health 
and to protect your interests and further your welfare; the 
former have to perform an equal amount of work by clutch- 
ing and lifting whatever you move with them during the day. 
To show what perfection the strength of the arm can be 
brought to, I will give a few instances. I have known a 100- 
pound bell to be curled more than once, viz., by standing- with 
body erect, arm at full length down by the side, dumb-bell in 
hand. From this position curling the bell by raising the 
SLIM AND FAT PERSONS. 
Fig. 25. 24 
ALWAYS STRONG AND HAPPY. 
hand until it comes in line with the shoulder, elbows in to the 
side, and not bending- the body. In 1870 a g-entleman named 
Pennock curled and pushed a 10-pound bell at the rate of 
thirty times a minute, over 8,000 times. This was done in a 
contest with a g-entleman named Shack, both of Wall Street, 
the former being victorious. 
Another man, named Pennell, pushed a bell 201 pounds 
5 ounces, which I had made, and to which feat I was a wit- 
ness ; it had plates screwed on at either end to increase the 
weight, and can be seen, I believe, at the present day in John 
Wood’s gymnasium, 6 East Twenty-eighth Street. 
These feats were all the result of practice in developing cer- 
tain sets of muscles and tendons, as given in previous exer- 
cises, and are spoken of to acquaint the reader with what has 
been, and what can be, accomplished by special development 
of any one muscle, or set of muscles. Continuous exercise of 
any one part of the body tends to excessive development of 
that part, while it is detrimental in a certain degree to the 
rest; the philosophy of which is that continuous motion on any 
one part draws thereto the largest amount of blood, a part of 
which is there detained to nourish and develop. 
Well tested exercises thicken the periosteum, which is the 
covering of the bone; also the tendons which comprise the 
power of muscle. The veins carry the nutriment to the flesh, 
which is a bunch of blood cells, that, with fat and fiber, gives 
heat, supports and nourishes the tendons, nerves and peri- 
osteum ; hence the bone and marrow. 
The conclusion, therefore, from the above explanation, is 
that where a person is continually exercising any one part of 
the body he develops that more than the rest. 
A large man, healthy born, proportionately made and devel- 
oped, should perform any feats of strength or agility as well 
as the smaller man: I will mention several large men, who 
have performed feats of great strength and agility: Harry 
Beaumire, Win. B. Curtis, Wash. Coster, Sullivan, Miller, 
the wrestler, Westhall of England, Pennock, Jordan, Gray, 
Ford, and the all-round athlete, Walter Ross : some of whom 
were the very strongest men in the world, besides being SPECIAL DEVELOPMENT. 
25 
good runners, rowers, jumpers, fencers and sparrers. The 
science of this can be easily explained. In lifting weights 
a man large and perfectly developed has a greater weight of 
body to counterbalance the leverage of weight. He lifts with 
more muscular force, and in whatever direction he moves he 
has more reach, consequently a greater stride to run. He 
may not be so agile in as small a space as the smaller man, 
for the smaller man has the shortest motion in the extension 
of his limbs; whereas, if he had the same distance of motion 
to make as the larger man he would be no quicker; and the 
heavier the man, the heavier weight he can handle (if in 
practice), as he has the weight to balance it. And, recollect, 
no man can or has pushed a dumb-bell over his head weigh- 
ing but a few pounds more than his own weight, nor has any 
man held out more than 60 pounds (or a few pounds more 
than one-third his own weight) with arm in line with two 
shoulders and body nearly erect; although there are many 
who will tell you they have done so, and also write about it. 
But seeing is believing, and there is no record to show that 70 
pounds has ever been held out in the manner herein described. 
I am fully convinced, as a practical man, that the leverage 
and impetus of weight is against the larger man as a general 
rule in feats of agility. Dick Pennell, Donald Denney, Mitch- 
ell, heavy weight thrower, and Samson have what I call dumb 
strength, as the heavy dray horse fit for nothing else, similar 
to Sandow, void of rapid action, no agility. All extreme 
heavy lifters must become this way. 
For health and general development only, all parts of the 
body should be exercised equally, not to excess. For further 
records of extraordinary feats of dumb-bell lifting and pushing, 
see notes in Appendix, by William B. Curtis, the editor of 
Outing Record. 26 
ALWAYS STRONG AND IIAPPl^. 
EXERCISES FOR THE FINGERS AND GRIP. 
These exercises were, when first designed, specially in- 
tended for piano players and others who desired to have 
good command over and power in their fingers. They will 
be found of great benefit to the numerous class whom 
necessity, duty, or pleasure compels to use type-writing 
machines. 
1st Exercise. Procure a 12 or 16 
pound cannon ball and attempt to 
pick it up by the strength of the 
fingers only. 
Hold the palm of the hand over 
the upper part of the cannon ball. 
Do not allow the ends of the fingers 
to get under the centre of the ball. 
Fig. 26. This weight may be in- 
creased to two knobs on a handle, 
like a dumb-bell, 20 lbs. or more 
in each knob, which is about the 
limit. 
2d Exercise. By catching a heavy bean bag or any simi- 
lar article where the grip can be made with the ends of the 
fingers. 
3d Exercise. Pushing your body up from the floor by the 
strength of the fingers only. Fig. 27. 
Fig. 26. 
Fig. 27. 
4th Exercise. Leaning- against a door or wall and push- 
ing your body away from it by the strength of the fingers. 
Fig. 28. See Judd’s new finger-lifting machine. 27 
SPECIAL DEVELOPMENT. 
Striking out or downwards with dumb-bells in hand is good. 
Experience has taught the author that more benefit is to be 
Fig. 28. 
Fig. 28a. 
derived from the above exercises than from any others usually 
taught for the purpose in gymnasiums. 
In the use of dumb-bells for the development of the chest 
muscles you must lie on your back, on a stool, settee or floor 
(see Fig. 29), as in standing they cannot be put to a direct 
CHEST MUSCLES. 
Fig. 29. 
tension with them. The only way I can think of that these 
muscles can be moderately exercised when standing- on your 
feet, is by raising the arms above the head, leaning well back 28 
ALWAYS STRONG AND HAPPY. 
and lowering the arms downwards and backwards, raising 
them up again, and so on, continuing about 8 to 10 times for a 
beginner (see Fig. 28a) would be sufficient with 3 to 4 lb. 
dumb-bells, holding your breath when performing the motion. 
When standing upright and holding bell out to full extent 
oi arms, and passing them backwards and forwards, the 
deltoid, or muscle on top of the shoulder, is the muscle holding 
them up; and the chest and muscles of the back between the 
shoulders only act as a rope pulling a derrick on one side, 
which a boy could do, even if the derrick was holding up a ten- 
ton stone. So you will see by this that the chest muscles are 
only slightly brought into play when bringing them forward. 
The chest, however, can be developed when standing on 
your feet, by the use of the pulley-weights and chest-bars. 
Figs. 1, 85, 87, 98 and 99. 
1st Exercise is the most direct and best chest or pectoral 
muscle exercise. 
Lying on your back, dumb-bells in hands, arms extended 
upwards to their full length above the chest, finger-nails 
opposite each other. 
From this position lower the arms steadily in line with the 
Fig. 30. 
shoulders until the hacks of the hands touch the floor, raising' 
them again. Thus continue, say from 10 to 15 times. Fig. 29. 
A direct action on the back muscles leading to the back arms 
is exercised in the same way by reversing yourself, face 
downwards. 
2d Exercise. Position same as in first exercise on floor, SPECIAL DEVELOPMENT. 
29 
Lower the arms from above the head behind you to the floor, 
finger-nails facing, knobs of bells perpendicular; raising them 
again and repeating several times. See Fig. 30. 
3cl Exercise. Position same as in previous exercises on 
settee or stool. Lower arms first behind the head, and then 
Fig. 31. 
bring- them back and lower them close to the hips, keeping 
the bells perpendicular, and arms out to full extent. Fig. 30. 
Recollect that in all these exercises, when a person is 
testing himself to any extent, it is proper that he should hold 
his breath. This latter exercise, however, must not be con- 
sidered as a special chest exercise, as it develops principally 
the muscles of the arms and shoulders. 
4th Exercise. Position as before, arms straight above 
the chest. Then let one arm forward and one back, allowing 
the dumb-bells to pass close together when passing over the 
chest. Fig. 31. 
5th Exercise. This motion or movement I term the wing 
motion and consider it a very fine one. The position is the 
same as in previous exercises. Arms extended at full length, 
backs of hands resting on the floor. Lifting the arms about 
one inch from the floor, carry them around behind the head, 
finger-nails up. Touch bells when above the crown of the 
head. Then bring arms forward until the bells touch the 
hips. In this exercise the chest muscles are put to their 
greatest test. Fig. 32. 
6th Exercise. Position as before, moving arms around 
describing a circle with each hand around chest; arms cross- 
ing when over chest. Do this six times; first one way, then 30 
ALWAYS STRONG AND HAPPY. 
reverse. In performing this exercise the muscles of the arms, 
shoulders, biceps, dorsal and chest are well taken and ex- 
ercised. Fig. 33. 
Exercise. Position as heretofore. Legs together or 
Fig. 32. 
apart; arms straight above the chest. Let the left one down 
to full extent in line with the shoulder to floor, the right hand 
following till it touches the biceps of the left ‘arm. Then 
reverse the motion, lowering the right arm, and letting the 
Fig. 33. 
left hand touch the biceps of the right arm, or both together. 
See Fig. 34. 
It is proper to call attention at this time to the fact that 
many professionals and amateurs, who have for years exer- 31 
SPECIAL DEVELOPMENT. 
cised at gymnastics, dumb-bells, etc., are laboring under great 
misapprehensions as to the proper mode of developing the dif- 
ferent muscles of the body. In fact, the only muscles (the 
proper process of development of which is generally known) are 
the biceps, or front part of upper arm and calf. The reason of 
this, it is fair to presume, is that those muscles being in such 
constant use, the development is watched the most closely. 
The exercises for the chest muscles with dumb-bells can be 
performed on a stool or settee without a back, with much 
better results, as the opportunitj7 is thereby afforded to permit 
the arms and hands to go below the trunk of the body, which 
causes much more extension of the muscles, and greater test 
and contraction to bring them back. Consequently, if one has 
Fig. 34. 
this facility for exercising1, it is better that dumb-bells of less 
weight should be used, and more caution displayed in this 
position, as it is easy to strain the muscles b}7" lowering the 
arms too much, or too rapidly, or with a jerking motion. 
Note.—Remember that developing the muscles does not de- 
velop the lungs. It only aids to enlarge the walls so as to give 
more room for expansion. 
Bringing- the arms across the chest with dumb-bell in 
hand when standing up to develop these muscles, as stated 
in other works, is wrong. The muscles are not brought into 
action, except by sympathy. It is a similar motion to biceps 
REMARKS ON CHEST MUSCLES. 32 
ALWAYS STRONG AND HAPPY. 
development. Raising- the hell to shoulder, in which the hand, 
fore-arm, biceps and deltoid muscles are doing- almost all the 
work, connecting pectoral muscle but little. 
Many may believe that the chest muscles are exercised in 
this way, but it is not so ; only by self-contraction. It is a 
position that shows out these muscles more to the amateur 
Fig. 35. 
than any other. Even a fat man with moderate develop- 
ment could bring- his arms across his body in this manner (see 
Fig-. 35), and appear in a photograph to have considerable 
muscular development, when he is really deficient in the same. 
Most young- men that have any pretensions to development, if 
they have their picture taken, have it in this way, to show up 33 
SPECIAL DEVELOPMENT. 
these muscles, stripped to the waist. The reasons for this 
are: 
First.—You can control these muscles better than any 
others. 
Second.—They are large. 
Third.—They include the head—which must be on to show 
the great young man’s development—with the face on. 
Fourth.—With or without holding dumb-bell in hand and 
crossing the wrists in front of chest, as in Fig. 35, and you 
contract the biceps, which if moderately developed are pressed 
well up against the chest muscles. This, with the biceps and 
chest muscles being self-contracted, make the muscles stand 
out for showing yourself off, as in cut mentioned. 
See cuts of dumb-bell exercise where the chest muscles are 
well tested, when arms are out to full extent, Figs. 29, 32, 33, 
34, also Fig. 85, where they are at their greatest test on pulley- 
weights. You will find in both exercises the pressure on chest 
similar. In one the pressure is downwards, as there is no 
other direct way to put these muscles to a full test with dumb- 
bells. 
CHEST MUSCLES ON PULLEY-WEIGHTS. 
With pulley-weights you stand up with back toward the 
machine with handles in hand, backs of the hands behind you, 
one foot advanced. You pull outwards and forwards, keeping 
your arms the height of your shoulders, and let them back. 
When so doing resist with the body, pressing it well forward ; 
chest out, head well up, not allowing the weight to pull you 
back when letting back ; and so on continue about twenty 
times or so, according to strength. As you have a number of 
other exercises to perform, let this be about the twentieth part 
of the exercise, though the mind should not be troubled while 
exercising by precise counting. Figs. 79a and 85. 
A number of exercises should be laid down and accom- 
plished more or less, according to feeling. 
The chest muscles can also be brought into play with 
pulley-weights, by pulling inwards and towards the body, 34 
ALWAYS STRONG AND HAPPY. 
with arms bent; when facing machine. See Figs. 86, 87, 88 
and 89. 
The dorsal muscle helps you to pull anything downwards, 
sidewise, or sidewise from over the head, or helps hold the 
THE DORSAL MUSCLE AND ITS DUTIES. 
Fig. 86. 
body up when hanging on a horizontal or trapeze bar; or to sus- 
pend a weight in the hand when over the head, leaning to the 
opposite side, Fig. 37, or when lying on the floor with the arm 
over the head and weights in hand, Fig. 36, or Fig. 38 in pul- 
ley-weight exercise, or in holding the body up when suspended 
Fig. 37. 
between two rings (see Fig. 39), which is termed by gymnasts 
a lacrosse, a term likely taken from the French, and a feat of 
strength not one in a million would be likely to perform ; or 
in pushing a weight from you sidewise or forward, or in hold- 
ing the body up in either of the two positions shown in Figs. 
27, 28. SPECIAL DEVELOPMENT. 
35 
1st Exercise. These muscles can be developed with dumb- 
bells by lying on your side, then raising your arms upwards 
and over the head as far as possible, having the little fingers 
upwards. See Fig. 36. 
2d Exercise. With dumb-bells in hand, from an erect po- 
sition lean well to the left, then pass the right hand over the 
head to the left, with the little finger up, bringing the hand 
back again, and repeat the motion with the left hand, changing 
to the other side, say twelve times with each hand. See 
Fig. 37. 
3d Exercise. Pulling with either hand on pulley-weights, 
Fig. 38, 
Fig. 39. 
at full arm’s length from over the head sidewise ; pulling with 
the left when leaning to the right, and with the right when 
leaning to the left. Fig. 38. 
4th Exercise. Pushing from the wall when standing a 
good distance from it; also pushing from floor. See Figs. 27, 
28. 
These muscles are developed greatly by trapeze, rings 
and horizontal bar exercises, as shown by the following : 
Messrs. Leotard and Pfau, who were the greatest experts on 
the flying trapeze in the world, were specimens of extraordi- 36 
ALWAYS STRONG AND HAPPY. 
nary development of the dorsal muscles. I have seen them 
stripped and exhibiting these muscles in a position, viz.: 
Head and shoulders forward, arms bent, elbows well out, 
hands toward side. In these cases development was so great 
that these muscles stood out behind the chest probably three 
or four inches. 
An expert swimmer also develops these muscles wonderfully 
by the side motion. 
TRAPEZIUM MUSCLES. 
These muscles are developed by raising bells when lying 
face downwards on stool, in a position reverse to that shown 
in Fig. 17, or as in triceps development, with arms fulty ex- 
tended in line with the shoulders, body well forward, stepping 
out with either foot, similar to Fig. 15. 
Fig. 40. 
For other development of these muscles see pulley-weights 
and extension motions on stool. Figs. 40, 42, 44, 45, 91 and 
92. 
SPINAL MUSCLES. 
In these exercises use heavier dumb-bells. A very robust 
person may use two dumb-bells weighing- from fifteen to thirty 
pounds. An ordinary male adult one from fifteen to thirty 
pounds, or two from eight to fifteen pounds each. The spinal 
muscles are developed by motions similar to those employed 
in lifting weights from the ground. 
1st Exercise. Swing dumb-bell under the legs, thence up, 
extending arms to full length above the head, or merely bring 
dumb-bells over the shoulder. Fig. 41. 
This exercise may also be done with one moderately heavy SPECIAL DEVELOPMENT. 
37 
dumb-bell, swinging it first under the legs with right hand, 
then bringing it up, changing bell from right to left hand in 
line with shoulder, and vice versa. 
Fig. 41. 
Fig. 42. 
2d Exercise. Suspending a dumb-bell from the back 
of the neck by the aid of a strap of sufficient length to 
permit the dumb-bell to come in line 
with abdomen when standing erect. 
From this position bend body for- 
ward as in previous exercises. Then 
raise and lower the body, the spinal 
muscle being at greatest tension 
when the position of the body is at 
right angles. Fig. 42. The object 
of the above exercise is to rest the 
arms. 
3d Exercise. Then perform the 
above exercise without dumb-bells, 
bending the body and head well for- 
ward and back, without bending legs; hands on hips. Fig. 43. 
Do this 12 or 14 times. 
Atli Exercise. Without dumb-bells. 
The should lie face downwards across a stool at height 
jb'iG. 43, 38 
ALWAYS STRONG AND HAPPY. 
of 2 feet 8 inches or more. After balancing the body, raise and 
lower the legs and body. Fig. 40. 
This exercise causes central contraction, and serves to de- 
velop the muscles at the back of the body, from the sole of 
Fig. 44. 
the foot to the ends of the fingers, trapezium included, provid- 
ing the toes and fingers are extended as far as possible from you. 
5th Exercise. Without dumb-bells. 
Suspend the body or legs on an elevated stool; then lower 
and raise them 8 to 10 times. As you grow stronger the 
number of times may be increased. The latter exercise de- 
velops the hamstring muscles especially. Figs. 44 and 45. 
HAMSTRING MUSCLES. 
I believe motions in raising or lowering the legs will prove 
the most effective for developing the hamstring muscles, or the 
Fig. 45. 
muscles running from the pelvis under those you sit upon. 
They are a connecting link to those muscles used for raising 
and lowering the trunk of the body, that is, the trapezium SPECIAL DEVELOPMENT. 
39 
muscles, and, unless lifting a very heavy weight with the hands, 
are not brought into play sufficiently for proper development. 
They are effectively exercised by attaching a pulley by a strap 
to the ankle, then facing the machine and pulling backward 
and keeping the leg straight, as in Fig. 46, except that the 
position of the body is reversed. 
A man can sit on the floor, legs together or apart, and 
raise and lower his body with 
very little use of these muscles, 
if he be slim. 
SCHOOL AND COLLEGE STU- 
DENTS. 
In passing1 a few remarks 
on the increase of weight and 
measurement, after a course of 
gymnastics, by school and col- 
lege students under 18 years 
of age, I must say that, as a 
general rule, they will increase 
in weight and size whether they 
exercise or not. Consequently 
the measurement of the body 
and general shape on commenc- 
ing and ending the term is 
necessary to show the improve- 
ment. Making the weak parts 
strong, and bringing the body 
up to an even development should be the special object, and 
shows the benefit gained by exercise. It requires more science 
in the art to develop persons after 18 or 20 years of age than 
it does before that age ; or to take a one-sided and unevenly 
shaped person, young or old, and make him walk erectly and 
his limbs measure alike. 
The above remark is meant for college professors, who gain 
so much credit for the development of college boys. 
Fig. 46. 40 
ALWAYS STRONG AND HAPPY. 
ABDOMINAL MUSCLES. 
1st Exercise. With or without dumb-bells, standing1. 
Raise arms above the head to their full extent, leaning body 
and head back as far as possible, 
looking upwards. Then come for- 
ward and repeat several times. 
This exercise brings in the chest 
muscles also, and is a good exer- 
cise for extending the front mus- 
cles of the body upwards, and 
abdominal muscles when leaning 
back. Fig. 47. 
2d Exercise. Body lying on 
floor ; arms extended above head 
in line with body ; bells in hand ; 
then bring the body to a sitting 
position, trying to touch toes with 
bells, at same time keeping legs 
straight. Do this exercise several 
times. This can be performed 
without bells, trying to touch toes with fingers. Fig. 48. 
This takes chest and abdominal muscles when coming up, 
and spinal and upper part of arm when trying to touch the 
toes. 
3d Exercise. Body lying on floor or stool ; raise the legs 
Commonly called Stomach Muscles. 
Fig. 47. 
Fig. 48. 
to a position at right angles with the body, letting them down 
slowly. Point the toes from you during this exercise. Fig. 49. 41 
SPECIAL DEVELOPMENT. 
4tth Exercise. Central contraction. Lie on the floor on 
your back, and raise body and legs at same time, so that you 
Fig. 49. 
are only resting on your buttocks, keeping legs straight, eyes 
on your toes. To do this easily at first, the flat of the hand 
should press against the 
floor. Do this about six 
times. Fig. 50. 
Central contraction. 
Abdominal exercise on 
stool. Lie across stool and 
raise and lower body and legs, raising head to look at toes 
when up. Do this two or three times. Fig. 51. 
5th Exercise. Lying on floor on your back, perform a ro- 
tary motion with the legs, keep- 
ing them perfectly straight, 
moving them round first to the 
right, then to the left; press 
palms of hands on the floor to 
steady and aid you. Do this 
from four to six times each way. 
This will be found a rather hard 
exercise. Fig. 52. 
Several of the above exercises can be performed to good 
advantage on a stool instead of the floor. Beginners should 
be cautious in these exercises, as they are apt to become sore 
Fig. 50. 
Fig. 51. 42 
ALWAYS STRONG AND HAPPY. 
should they exercise these muscles too much, but remember 
that exercise which brings on soreness will also take it away? 
though it should be done very mildly. 
LOIN MUSCLES. 
The muscles of the loin and hip are developed by lowering 
Fig. 52. 
the body from the loins either to the right or to the left from 
an erect position, with or without dumb-bells. 
After exercising for ten days, increase the number of mo- 
tions and amount of weight. 
For male adults of ordinary 
strength, bells varying from 6 
to 10 lbs. may be used. Strong 
persons, of course, can use 
heavier. 
In the first exercise with bells 
it should be as follows : Body 
erect, bells in hands; feet from 
12 to 14 inches apart; then lean 
over to the right, and then to 
the left, and so on, ten times, 
with or without bells. Fig. 53. 
2d Exercise. From an erect 
position, bells in hands, feet 
from 12 to 14 inches apart, turn 
the body round, first to right, 
then to left, as far as you can (do not move the feet any more 
than necessary)- When turning to right bend the right knee, 
Fig. 53. 43 
throwing the right hand behind yon, turning the head, and 
looking well around you, and vice versa. This exercise brings 
in the spinal muscles also. Do 
this eight times each way. 
Figs. 37 and 55. 
3d Exercise. Hold dumb- 
bells on shoulders, leaning well 
to right, then to left; then 
with arms down to full extent 
perform same motions. Fig. 
54. 
4th Exercise. In pushing 
dumb-bells up you should lean 
well over to the opposite side 
from that hand with which you 
push the bell. It is more ef- 
fective to the loins if done without elbow on thigh. Figs. 24 
and 25. 
SPECIAL DEVELOPMENT. 
Fig. 54. 
Posterior muscles are those muscles upon which you sit. 
They commence from the hip bone, running- round backward 
down the spinal column to the crupper bone, thence down and 
around to the outside of the thigh, up to the hip bone again. 
POSTERIOR, OR LUMBAR REGION, AND BACK LEG MUSCLES. 
Fig. 55. 
These muscles are intercepted by those of the back, thigh, 
biceps and hamstring, which are the main muscles of that 
region, and run down to the bend of the knee. These muscles 44 
ALWAYS STRONG AND HAPPY. 
can be developed from a standing position as well as by lying 
down on stools. 
1st Exercise. Attach a dumb-bell by aid of a strap or 
towel around the heel or ankle, permitting- the bell to hang 
down on the sole of the foot. Then lift the leg up behind you 
as straight as possible, keeping the body erect. During the 
exercise you can steady yourself 
with a chair. Fig. 56. 
2d Exercise. Another way is 
to lie face downward on a stool, 
legs suspended, raising legs up- 
wards, and lowering them again 
continuously from 10 to 20 times. 
Fig. 45. 
3d Exercise. From upright po- 
sition, legs perfectly rigid, hands 
on the hips, fore-fingers in front 
of you, thumbs to rear, as in Fig. 
72. Then perform continuous 
jumping motion on fore part of 
feet from 20 to 30 times. This 
will develop the calf of the leg, and all motions of lifting legs 
straight behind you. Skipping also is good. Fig. 73. 
An illustration of the abnormal development of these par- 
ticular muscles by similar movements is exhibited by bare- 
back riders in a, circus. 
Fig. 56. 
The same motions which develop the lumbar regions are 
used for the back part of the thigh, included with others, viz.: 
Fasten a strap around the ankle and attach it to dumb-bell, 
then raise the leg with bell straight behind you, bringing 
heel of foot in towards your thigh (similar to Fig. 56). 
Stand at the foot of a settee, steady yourself by a chair, 
and lift the end of the settee on the heel of your foot, say 5 or 
6 times at first. After a week increase the number of times. 
By bringing the foot in to the thigh, it acts the same as 
curling a bell, that is, with bell in hand, bringing it into the 
shoulder. 
BACK THIGH. SPECIAL DEVELOPMENT. 
45 
This develops front of upper arm, or biceps thereof, as by 
the same motion with leg, bringing the foot in to back thigh, 
you develop the biceps of the leg, which are at the back of the 
thigh. Pulley-weights also are one of the best devices for this 
Fig. 57. 
purpose. See pulley-weight exercises and the author’s new 
device for the development of the leg muscles. 
The front muscles of the leg up to the groin are developed 
in a similar manner, viz., when standing, by lifting the bell in 
front of you, keeping* the leg as straight as possible. The bell 
can also be used in a similar manner to nursing a baby on your 
foot when sitting on a chair. Fig. 58. 
FRONT PART OF THIGH. 
OUTER MUSCLES OF LEG. 
For the outer muscles of the leg lift the bell sideways, by 
fastening to a strap similar to Fig. 58. Also see pulley- 
weight exercises for these muscles, and new machine. 46 
ALWAYS STRONG AND HAPPY. 
Lie on a stool on your side, legs suspended ; then raise 
upper leg as high as possible a number of times ; then revers- 
ing position, do same movement with other leg. This may be 
done at a running pace. See Fig. 71 and 
pulley-weight exercise for these muscles. 
When it is the desire to specially de- 
velop the muscles of the leg only, sit on 
the edge of a stool, and only exercise the 
one specially intended for development. 
This is necessary where a leg has been 
injured, or diminished by pressure or non- 
usage. 
INNER MUSCLES OF LEG. 
Either of the following- motions devel- 
ops the inner part of the leg', as well as 
Fig. 58. 
Fig. 59. 
those muscles extending- up to the groin. There are no better 
exercises than the following- for these muscles. 
The muscles of the inner leg lie almost dormant, and but 
few people give them any special attention. Even professionals, 
who are continually devoting their time to the development of 
the different muscles of the body, wholly neglect or ignore 
these important muscles. When visiting gymnasiums, either SPECIAL DEVELOPMENT. 
47 
public or private, you seldom see any special exercises given 
for them. 
First.—To develop the inner muscles of the leg, dumb-bells 
must he dispensed with. A very good 
exercise to develop these muscles is, to 
stand erect, feet apart about 12 inches, 
more or less, and then draw the legs 
together. This should not he done too 
frequently. Fig. 60. 
Second.—An easier and more pleasant 
way to develop these inner muscles is by 
the aid of pulley-weights. See pulley- 
weight exercises for these muscles. 
A very good exercise is that called the 
movement cure. In this it is necessary 
to have assistance. 
Third.—Lying on your back, either on 
stool or floor, legs apart, your assistant 
presses on the inner part of legs, wrhile you try to bring them 
together. The assistant should not press too hard, or be too 
severe when practicing these movements at first. Fig. 61. 
Fig. 60. 
Fourth.—Another way is sitting on a chair, and opening 
the legs. When pressure is put outwards on the inside of them 
Fig. 61. 
while you are trying- to hold them from being pressed out- 
wards, the inner muscles are developed. 
Horseback riders have great strength in the thigh muscles. 
A great trick with expert riders who know the power of these 
muscles which they develop is as follows: Two persons sit 48 
ALWAYS STRONG AND HAPPY. 
opposite each other on the edges of chairs, one placing his 
knees between the other’s legs, the one with legs inside trying 
to force the other’s legs outwards, which is good for outer 
muscles of thigh, while the one with legs outside tries to keep 
the other’s closed, which is good 
for inner muscles of thigh. 
Fie:. 62. 
MUSCLES OF CALF OF LEG — 
WITHOUT DUMB-BELLS. 
1st Exercise. This is a very- 
simple exercise for the calf of 
the ieg. Standing- on one leg, 
on the fore part of foot, raise 
the other leg as far behind you 
as possible without bending 
the knee, pointing the toe from you, pinching the toes in, and 
trying to contract the calf ; looking backwards at foot; then 
alternate with the other foot. Fig. 56. 
Fig. 62. 
2d Exercise. This exercise widens the calf. 
Raising the body on fore part of feet—they being about 12 
inches apart—roll body from right to left without moving feet 
from ground. Continue the movement from 30 to 40 times, or 
more as strength increases. 
3d Exercise. Simply raising body on fore part of feet, then 
lowering. Do this 50 times twice a day, more or less. 
4th Exercise. Running and walking on fore part of feet, 
keeping on toes as much as possible, with legs straight. 
SHIN. 
1st Exercise. Raising- fore part of feet off ground as high 
as possible, so that the weight of the body rests on the heels 
only. Make a good pause before lowering. Continue this 
about 25 or 50 times, steadying yourself by holding hack of 
chair. 
2d Exercise. Pulling or lifting weight upwards in front 
of you by the aid of your toes, curling toes into the shin as near 
as possible. Fig. 59, under Motion. SPECIAL DEVELOPMENT. 
49 
3d Exercise. Fast walking adds to development of shin, 
when raising the toe well and pitching on heel of forward foot 
Fig. 63. 
ANKLE. 
First.—Any motion of the foot will of course develop the 
ankle, hut the motions mentioned below we seldom do, conse- 
quently they are good ; that is, on flat of foot going from right 
to left, and vice versa on the sides of the feet. This specially 
develops the outer and inner tendons of ankle, as in calf exer- 
cise. 
Second.—The ankle and shin may be developed by a pen- 
dulum suspended by a stiff iron rod to two foot pieces attached 
to an axle, which causes the motion to be only forward and 
back. The pendulum should be from eighteen to twenty 
inches long. At the end is an iron ball, made with a thumb- 
screw running through end to grip the bar, that the ball may 
be changed up and dowrn so as to regulate the leverage of 
the weight. 
Another good movement, similar, is standing on two foot- 
pieces working on the axle, placed about 
four inches from the floor, raising and low- 
ering yourself. 
Raising on fore part of feet, as in calf ex- 
ercise, develops the sole of foot • also nearly 
all exercises for calf and shin assist in de- 
veloping muscles of the ankle. 
A good exercise for a person not too old, 
and very beneficial to the younger class of 
mankind, giving exercise to nearly all the 
muscles of the body at the same time, is 
that which is given by suspending the entire 
body by the hands and feet with the aid of a 
machine which I term an “ Extensor,” which is manufactured 
exclusively by the author. Figs. 64 and 65. 
The exercise consists of pulling and pushing from the hand 
SUSPENSION OF BODY BY HANDS AND FEET 
Fig. 63. 50 
ALWAYS STRONG AND HAPPY. 
and foot out backwards or forwards, raising and lowering the 
body, back or face downwards as desired. Weights or springs 
Fjg. 64. 
may be used for resisting and pulling pressure weights by 
ropes running over pulley wheels on uprights elevated at the 
proper height on either side of the cross-bars, or one pulley at- 
tached in center. 
Many men may hereafter claim the invention of this exten- 
sor machine for the above exercise, also pulley-weights with 
Fig. 65. 
guides, for tlie house gymnasium, and many other similar ap- 
paratus and implements to benefit the development of the 
body; but I am confident they were never put into practice GENERAL DEVELOPMENT. 
51 
until I made them. The same applies to my large indoor 
throwing ball, loaded indoor 12, 16 and 21-pound shots, 56- 
pound weights, loaded dumb-bells, and my lever diaphragm 
developer ; also my pectoral, deltoid and trapezium muscle de- 
veloper, one or two-handed ; also the only true grip exercising 
machine, lifting by fingers only, and loaded quoits ; nor do I 
believe the table of a man’s weight in condition, which has 
been copied so much, was ever printed until published by 
myself. See pages 9, 10, 11 and 12. 
The benefits of the extensor machine are extension and con- 
tracting motions of almost all the muscles of the body at one 
time, and cannot be spoken too highly of, especially for young 
people and those with contracted limbs, spine curvature, or 
round shoulders, or for even general development, although it 
is rather a severe exercise. 
GENERAL DEVELOPMENT. 
The exercises under this head are intended for business 
men and all who in their daily avocations only use certain 
sets of muscles, while the remainder are left weak and 
feeble for want of exercise. To preserve good health, and have 
the body, limbs and muscles perform their several functions 
when called upon, it is as necessary that they be exercised, 
cleaned and fed as it is for an engine to be cleaned and fed 
with oil and fuel before it will perform its proper motion. 
CONSTIPATION. 
Many business people are afflicted with constipation to 
such an extent as to disqualify them for business, the ailment 
often endangering even their life. An old maxim says, an 
ounce of prevention is worth more than a pound of cure. In 
many of these exercises suggested by us the movements, es- 
pecially all those where you bend the body from its erect posi- 
tion, will either compress or knead the intestines, and thus 
help the foreign mucus collected there to be expelled by either 
purging or expectoration, or through the pores. 
These movements also have a tendency to cleanse the 52 
ALWAYS STRONG AND HAPPY. 
head, lungs and stomach of mucus. But should a person have 
decayed teeth he should, before beginning exercise, go to a 
dentist and have his teeth attended to, as it is extremely in- 
jurious to the general health to breathe into the lungs the very 
bad odors arising from decayed teeth. Many persons are mis- 
led by being informed that their general indisposition arises 
from the stomach, when in reality it is from their teeth. 
REMARKS ON ROOM EXERCISE. 
All motions where the trunk of the body is bent forward or 
back, or to the right and left, will start the blood moving 
through the vital parts more quickly than leg or arm exercise. 
The body, lying somewhat dormant through the night, requires 
some such light exercise, as it extends the tendons of the trunk 
and limbs, kneads the entrails, etc., starting and regulating 
the for its motions through the day, causing warmth, 
which is life, and without which we cannot live, by forcing the 
blood from the trunk to the extremities ; even though you 
only rub the legs well with a damp, coarse towel in the morning, 
which is also a good bending motion, if you do not wish to per- 
form other exercise. See page 86 for simple morning exercise. 
The times for exercise, an experienced person knows, should 
be before meals, or half an hour or more before retiring, in 
order to give the nerves and blood time to resettle. 
A person should never feel the muscles ache after exercise, 
nor exercise severely without the knowledge of what muscles 
are being exercised; they may believe that their abdominal 
muscles are being exercised, when it is those of their back. 
THE CULTURE OF MUSCULAR POWER. 
In order that the muscles attain the development, power 
and perfection intended by nature, it is necessary to observe 
certain rules and methods of action. These require some de- 
termination to carry out intelligently and without waste of 
power, the end in view. Without such guide the exercise is 
but a groping in the dark. Some persons lack development 
in certain particular parts of the body, and, in order to GENERAL DEVELOPMENT. 
53 
strengthen those parts, the following categorical directions 
will be found useful. 
There is but little doubt that persons short or fat would be 
more healthy if they did not allow the fat to accumulate. 
They are too lazy to reduce it by sufficient action of the body. 
They partake of sloppy food, such as soup, gravy, sauce, cream, 
milk, pastry, soft vegetables, fat meat, sugar, and lots of season- 
ing, which causes them to drink much water. It is water 
taken while eating, intermixing with the food, that accumu- 
lates fat and makes them unhealthy, liable to heart disease, 
apoplexy, kidney trouble and many other dangerous diseases. 
To reduce a fat person in a healthy way, he should perform 
rapid motions and use light weights, or none, as it is easy to 
rupture him by using heavy weights; he should continue for half 
an hour at least, if possible, without making himself sore, and 
if very fat his exercise should be performed while lying or sit- 
ting on the floor or on a stool. It is the only known method 
by which to reduce weight while retaining or increasing 
strength, lung power and agility. How does the athlete or 
race-horse train down and increase his lung power, strength 
and agility ? Only by doing just the reverse of what would be 
done to increase weight. 
Stout persons who dine in the evening should be careful 
not to eat and drink too much and then lie down and sleep. 
Corpulent persons should try to do without drinking until 
the latter part of their meal, and should then drink as little 
liquid of any kind as possible. 
Plenty of fruit and acidulous drinks should be partaken of 
and the stomach be mildly purged. See remarks on diet, 
p. 162. 
TO REDUCE WEIGHT OF FAT PERSONS. 
TO INCREASE WEIGHT OF SLIM PERSONS. 
Let them commence by using medium weights and avoid- 
ing rapid motions, and as they become stronger, let them in- 
crease the weight with less motion, less brain work, and plenty 54 
ALWAYS STRONG AND HAPPY. 
of luxuries—wine, pepper, salt, and ice-water in moderation. 
As they grow stouter, cream, milk, sugar, soup, eggs, pota- 
toes, oil with salads, plenty of gravy, and beer or porter before 
retiring—-just what fat persons should not do. With regard to 
the above theory, I shall refer to Dr. Austin Flint, who will 
bear me out on this subject, and who is one of the best authori- 
ties in this city, as he is a man who has practiced a good deal, 
and has mingled and conversed with men of wide experience, 
and practically knows how great strength is obtained. 
If a business man takes ten to twenty minutes exercise 
twice a day indoors, and one hour outdoors continually, and 
well ventilates his sleeping-room, he will do well, and is more 
likely to continue than if advised to take two hours per day in- 
doors and more out. I have found few business men, in thirty 
years’ experience, who would devote more than fifteen minutes 
exercise twice a day indoors, and double that amount out- 
doors, day in and day out. In order to derive much benefit 
we should act as we occasionally did in the best playful mood of 
our youthful days. 
LUNGS—REMARKS ON. 
The lungs are seldom if ever paid attention to or developed* 
This is an established fact, and it is necessary to call attention 
to their importance and to suggest the simplest means nec- 
essary for their treatment. 
The lungs, it is well known, are composed of innumerable 
minute cells designed to receive and retain air. In exercising, 
if the breath is properly taken, these are well-filled. All rapid 
movements of the body increase the action of the lungs, and, 
therefore, by inflating them properly we develop them. This 
is not effected by panting like a fat dog, and thereby only 
filling them to one-third their capacity at each breath, but by 
taking in sufficient breath each time to entirely fill them. B37 
doing this we inflate and expand the most minute air cells 
which otherwise would receive little, if any, inflation whatever. 
If, on the other hand, the partial inflation referred to is con- 
tinued for years, the nerve fiber and sinews by means of which 
the lungs contract or expand, become chronical!}7 inactive from GENERAL DEVELOPMENT. 
55 
want of use. The full inflation of the lungs is the first ne- 
cessity to the enjoyment of perfect health and strength. 
The ordinary routine of business men does not afford in 
itself the opportunity for a proper degree of exercise necessary 
to inflate the lungs properly. This is especially the case in 
sedentary occupations. 
This shows the necessity of aiding the development of the 
lungs to their full capacity. The first and simplest method 
is the regulation of breathing. 
The best time to do so is when yon are in the easiest posi- 
tion. You may perform two or three motions without breath- 
ing-. Then, through the nostrils is the place to inhale or expel 
the breath, as this is what they were given you for, especially 
when exercising. This should be done when indoors, though 
you may expel the breath through the mouth occasionally. 
But to develop the nostrils well for this purpose, and to avoid 
catarrh, we should adhere to the above directions, especially 
for the short space of time we allot for this purpose. The mouth 
is intended to breathe through when talking, or as a second 
passage to the lungs, that is, when we cannot breathe through 
the nose. The development of the lungs is a specialty in 
itself, and the system laid down, as every scientist knows, is 
first to have a place adapted to the purpose, free from dust, 
and so that it can be regulated to the temperature ; then, 
according to the strength of the lungs on commencing, the 
pupil should ascertain from some good authority how much to 
exercise them. First, he should place his hands just above the 
hip bone, thumbs to the rear, and fingers to the front, body 
erect, feet eight or ten inches apart, or under the outer part of 
the shoulders. Now we are ready. 
We first expel the breath. To do so we lean a little for- 
ward ; the object of this is to let in the abdominal muscles and 
force up the intestines and diaphragm, and press upwards 
the lungs to aid them in expelling the breath. Then you 
should inhale, raising the body upwards and. slightly back- 
wards, head well raised, and try to expand the sides and chest 
BREATHING AND LUNG EXERCISE. 56 
ALWAYS STRONG AND HAPPY. 
as much as possible, raising the arms off the sides, so that the 
sides will not be compressed by the weight of them. Fig. 43. 
This should be done thirty to forty times at first, and the 
air taken through the nostrils if possible. Should 3rou breathe 
too freely through both nostrils, breathe first through one, 
then through the other, while you hold one with the finger— 
an equal number of times through each. After you are 
through, rub the chest well all over with a coarse towel. Then 
slap the chest all over, and blow through the nostrils well, in 
order to clear them of dust, if any. 
Inflate the lungs in the same way, then slap the chest all 
over, if the lungs are strong enough to bear it. 
If doing this indoors, open your door and windows, the top 
of one and the bottom of another, standing at the one open at 
the top. Don’t make your room too cold. The best temper- 
ature is about sixty degrees. This also applies to the tem- 
perature and manner of opening windows in sleeping rooms. 
I believe the best of all exercises, for lungs not diseased, is 
to take a full breath through both nostrils, as stated in first 
position; then to blow in a lung-tester, so that the eyes may 
see what the lungs expel. This is a coaxer, and makes you 
blow harder, and likely more correctly. If you do not wish to 
get a lung-tester, which I believe would benefit many a family, 
and avoid consumption, heart disease and many other troubles, 
procure a rubber water bag, or bladder, so that you can see 
how much you can expel at one breath and at the same time 
have some resistance, being careful to remove the mouth from 
the neck of bladder at each inflation. Having thus practiced 
until you can breathe by long inspirations and with full 
inflation of the lungs, without pain or extraordinary effort, and 
other exercises may be gone on with without danger. 
Recollect that the development of the chest muscles has 
nothing whatever to do with developing the lungs. Every 
gymnasium should have a lung-tester—and exercise for the 
lungs should have special attention as well as the rest of the 
body. 
You seldom, if ever, hear a professional advise an amateur 
to close his mouth and breathe through his nostrils when in GENERAL DEVELOPMENT. 
57 
a running motion as you see the race-horses do, notwithstand- 
ing it is the proper thing to do. 
Here following will be found some splendid exercises for 
morning, afternoon or evening, as you have time, especially 
before breakfast, with either dumb-bells, clubs, calisthenics, 
Swedish movement, pulley-weights, cliest-bars, on stool or 
rings, all of which can be conveniently arranged in your 
house. 
First.—Light exercise on stool or settee for persons who 
EASY EXERCISES FOR FEEBLE PERSONS. 
Fig. 66. 
Fig. 67. 
have sufficient exercise through the day for the lower limbs 
and not for the trunk of the body. 
From sitting position, as shown in Fig’. 66, arms fully ex- 
tended in line with shoulders, lean the body well over, first to 
the right then to the left, always looking at uppermost hand. 
Fig. 53. 
This is especially good exercise for loins, shoulder muscles 
and muscles at back of arm-pit, if leaning arm and body well 
over. 
Second Motion.—From position, as shown in Fig. 67, a 
stretch, and lean body well forward, first to left, then to right,, 
always returning to first position. After a pause from same 58 
ALWAYS STRONG AND HAPPY. 
position, arms above head, bend forward between legs, trying 
to touch floor—without straining. The above exercises are 
very good for feeble and elderly persons or persons crippled 
in the legs. 
Third Motion.—From a sitting position, arms above head, 
lay back as shown in Fig. 
68. Return to first position, 
then bend forward, and with- 
out straining try to touch the 
floor with your fingers. Then 
raise again to first position. 
So continue about six times, 
always taking a full breath 
when in upright position. 
This exercise is good for 
abdominal, spinal, deltoid, 
and chest muscles. 
In winter, if very cold, 
rub the body over with a 
wet bath towel, wetting and 
drying each limb at a time ; treat back and back of neck the 
same way, shoulders, arms and especially7 feet, clean them 
well. Be sure not to wet across the stomach or entrails too 
much with cold water, as it is likely to chill ymu more quickly7 
than by7 wetting any7 other part, especially7 if you are slim. 
Fig. 6s. 
The following exercises may he gone on with after you feel 
stronger, for which time I allow nine days ; and experience 
has taught me to strive to avoid soreness, in which I wish to 
caution others. Do not forget the rubbing before and after ex- 
ercise, especially after if perspiring. 
The last four days of the nine finish your exercises by run- 
ning around the room, making your track the shape of a figure 
eight, and reversing. This is to avoid any dizziness which is 
likely to occur with dyspeptic persons in a small room. A little 
bay rum or alcohol may be used after bathing, or the author’s 
lotion, made especially for that purpose. 
2d Exercise. First Motion.—From a standing position, 
with arms extended in front of chest, palms of hands together, GENERAL DEVELOPMENT. 
59 
raise the arms, then pass them backward and downward, lean- 
ing hack and looking upward, returning back to first position. 
Do this about eight times. Fig. 69. 
This motion extends the front muscles of the neck, takes 
the muscles all around on top of the shoulder, extends the 
chest muscles when arms are back, as well as the abdominal 
muscles. 
Second Motion.—Arms extended at sides in line with 
shoulder; make motion from right to left eight times each 
way. Fig. 53. This motion exercises the loins, deltoid, dor- 
sal, leg and neck, and is a splendid exercise. 
Third Motion.—Arms extended above the head, then bend 
well down, trying- to touch the floor with the fingers without 
bending the knees. Raise up, lean back and look up (Fig. 47), 
say six times. This is a good ex- 
ercise for the spinal muscles, and 
a good extensor for backs of legs, 
abdomen, chest and neck. 
Fourth Motion.—Body erect, 
hands on chest, fists closed, feet 
about 10 inches apart. From this 
position strike down and up, at 
same time looking up, always re- 
turning hands to chest, with or 
without bending legs, as you de- 
sire, eight times with the legs bent 
and eight times with legs straight 
is best, with or without dumb- 
bells. 
This exercise develops the bodj7- 
generally, and is one of the best 
motions for the spinal and deltoid, 
and for raising the diaphragm and 
chest when leaning well back in upward position. See cen- 
tral figure in Fig. 70. 
Fig. 69. 
Fifth MotionThen go through the same motions with 
dumb-bells if above motion is done without. Commence with 
light bells, s&y two to four pounds, or according to strength. 60 
ALWAYS STRONG AND HAPPY. 
Sixth Motion.—Finish up with the motions as shown in 
Fig-. 70 without bells, touching floor with fingers, stepping 
out first to right, returning to first position, then to left, and 
Fig. 70. 
so on, striking up when returning to first position. Do this 
about eight times each way. 
Seventh Motion.—Finish by running around room, then 
bathing, rubbing, etc. 
EXERCISE FOR PERSONS IN MEDIUM HEALTH. 
Persons in better health may go on with special motions, 
such as the preceding- exercises, from 1 to 7, always winding- up 
with an exercise that has a g-ood deal of action, to keep away 
the monotony—lifting your legs at a running- pace forward then 
back, then to right and left (see Figs. 71 and 72), and running 
round your room, or skipping. Fig. 73. Or should you not 
wish to take so much exercise, pick out three or four of the 
first motions, and finish with the last. Your exercise should 
be changed from time to time, or pick out a number of different 
ones to your liking. 
Heavy exercise may be indulged in occasionally, such as 61 
GENERAL DEVELOPMENT. 
putting1 up a dumb-bell one-third your weight. See remarks 
on this exercise, pages 21, 22, 23, and Figs. 23, 24, and 25. 
Next exercise with same weight, dumb-bell passing under 
legs, holding handle with both hands, throw up and over head. 
Be sure not to let it too far back over the head as there is 
danger of straining, similar to Fig. 41. Then in the same way 
pass bell under legs with one hand, and change it into the other 
hand when coming up, and over to the opposite shoulder, and 
so on. Continue first over one shoulder, then over the other. 
Same Figure. 
Next exercise with same weight. Lift bell on fore part of 
foot, Fig. 58; then lie down on the floor, and perform doi'sal 
muscle exercise, Fig. 36, with fifteen-pound dumb-bell. 
Next with a single bell, only one-third your weight, change 
it from one hand to the other, leaning well forward, feet wide 
apart, pressing the bell well behind you, similar to Fig. 55. 
Next, with the same bell in hand, step out and put bell on 
Fig. 71. 
Fig. 72. 
floor, then return to upright position without the bell. Then 
step out with the other foot and pick it up, and bring it 
back to shoulder as in stepping-out position, Fig. 70, con- 
tinuing with other exercises hereafter prescribed as you get 
stronger. 62 
ALWAYS STRONG AND HAPPY. 
LIGHT EXERCISE FOR GENERAL HEALTH. 
First.—Clap hands at feet, then raise up, opening the arms 
as wide and far back as possible, and clap them above the 
head similar to Fig. 47, and look up to see that you clap them 
properly. This extends the abdominal muscles, raises the dia- 
phragm, and benefits the body generally. 
Second.—Without bells. Hands at chest, fists clenched. 
Fig. 73. 
Fig. 74. 
Then strike out in line with chest, and bring back with as much 
force as your strength will admit of without too much exertion 
or jar to the body. Similar to motion in Fig. 74. 
Third.—From same position strike up, then back to chest, 
then strike down to feet. 
Fourth.—Raise left leg straight and as high as possible m GENERAL DEVELOPMENT. 
63 
front of the body, and with arm on that side extended ; hand 
open. Try to slap shin as close to foot as possible. This 
should be done alternately with each hand and leg six to ten 
times, according as strength will permit, increasing the num- 
ber of times from day to day as you become stronger. 
Fifth.—Body erect, hand on hips; stand on fore part of 
feet, which should he about twenty inches apart; sit down on 
your haunches on fore part of feet, rising again to first posi- 
tion. The back leg muscles are taken mostly when in an up- 
right position, and the front when sitting. This exercise should 
be taken, say, from twelve to twenty times. 
Fig. 75. 
Sixth.—Exercise for general development 
of shoulder and leg muscles. 
Body erect, head up, arms fully extended 
above head. First swing arms behind you 
as far as possible, coming on fore part of feet 
as you throw them back, say ten times, then 
forward ten times, revolving them around 
the shoulders, as in Fig. 69. 
Slim persons should perform this action 
slowly, corpulent persons as fast as pos- 
sible. 
Seventh.—For winter mornings, to make 
this exercise more severe, step out a good 
pace, first to right, then to left; lean forward and touch the 
floor with the tips of the fingers, resuming an upright position, 
as in Fig. 47. 
Fig. 75. 
Eighth.—Light dumb-bell exercise for arms. 
Feet together, body erect, dumb-bells in hand at chest; 
first strike down, then back to chest, then up and back to 
chest, then out in front of chest, say 6 or 8 times alternately 
each way, always bringing the arms back to the chest with 
force. See Fig. 74. 
Ninth.—From position of arms above head, swing bells 
under legs as far as possible, and so continue about 12 times. 
See Fig. 41. 
Tenth.—Fig. 76 shows an easy exercise for a resting motion. 64 
ALWAYS STRONG AND HAPPY. 
Swing bells from front to rear. They may also be swung 
over the shoulders, one after the other, or both together. 
Eleventh.—Fig. 15 represents an exercise which is very 
good for spinal, trapezium, dorsal, deltoid and tricep muscles. 
Perform this exercise first with one leg forward, then the 
other. 
Twelfth.—Fig. 77 represents a good exercise for the mus- 
cles of the chest, the biceps and abdomen, carrying bells well 
back as represented in cut, then bringing bells forward to 
Fig. 76. 
Fig. 77. 
sides, and body erect, arms hanging leisurely there for rest; 
make a pause and continue the motion 10 to 15 times. 
Thirteenth.—Fig. 78 represents an exercise which is good 
for the bicep, shoulder, hand and fore-arm muscles. First turn 
to right, then to left, strike out and bring arms back vigor- 
ously 12 times each way. 
Fourteenth.—Fig. 52 represents an exercise considered very 
good for the muscles of the abdomen and legs. Lay body back 
on floor or stool, palms of the hands at your side on floor. 
Raise legs up, then revolve them first one way, then the other. 
This can also be done with hands on top of the head. GENERAL DEVELOPMENT. 
65 
This exercise is rather severe and should be done but two 
or three times at first. To exercise many of the muscles of the 
body at one time, to aid nature to a certain degree, to preserve 
the health of an individual, and to promote the general condition 
of the same, these exercises are very strongly recommended. 
Fifteenth.—The bells in hand (see table proper weights, 
page 16), lying on your back on door with arms crossed, 
revolve them round say eight to ten times, first one 
way, then the other. This can be 
done with feet closed or apart. See 
Fig. 33. 
Sixteenth.—Fig. 32 represents a 
good exercise for chest and front 
shoulders, down arm to hand. It is 
termed the wing motion, and is per- 
formed with dumb-bells, while lying 
on your back, either on a stool or on 
the floor. With dumb-bells in hands, 
arms down by your side, you carry 
them outward to behind the head, 
touching them there, keeping backs 
of hands towards the ground. 
Seventeenth.—Taking position as 
represented in Fig. 79, on stool or 
floor, strike up and down and carry 
forward and back, allowing bells to 
nearly touch when passing over the chest. This is good ex- 
ercise for chest and front shoulder. 
Fig. 78. 
Eighteenth.—With dumb-bells in hand, feet apart, place 
bells against the chest; then strike down between the feet; 
then up above the head, letting head well back, looking up- 
wards. Similar to central figure of Fig. 70. 
Nineteenth.—From each motion always return hands to 
chest. If it is the desire to work the spinal muscles, keep the 
legs straight and bend from the hip only. If to work the legs 
and back when striking down, sit on your haunches, at the 
same time coming on to the fore part of the feet central. Fig. 
75. Sitting down. 66 
ALWAYS STRONG AND HAPPY. 
This exercise may be performed from 10 to 20 times. To 
make it more effective make the motions very rapidly, or use 
heavier bells. 
Ttveniieth.—From an erect position step out twenty-five to 
thirty inches with either foot, touching- the floor with the bells, 
placing- them on each side of the foot, bring- bells back to the 
chest, at same time stepping- back to starting- position. Then 
strike up with bells as in previous exercise ; alternating- with 
other foot and step out. Fig-. 70. 
This movement should be repeated from 8 to 10 times with 
each foot, always remembering that being too severe causes 
soreness, which is seldom felt for several hours afterwards, 
often not until after a night’s rest. Therefore it is necessary 
Fig. 79. 
to use prudence at first. Should it make 37ou sore, do it a less 
number of times at the next exercise, and it will relieve the 
soreness. Remember that what brings on soreness will take 
it away, if done in a mild form. This is the reason they walk 
or jog a horse after severe exercise. This, with plenty of 
rubbing and cleaning, causes the blood, which would other- 
wise deposit itself in the extremities, to be evenly distributed. 
We, or the horse, would avoid becoming sore or stiff. The 
minor capillaries lose their contracting power through over 
exertion; and cooling down too suddenly, become chilled. The 
blood remaining dormant in them is the cause of the so-called 
soreness and stiffness felt the day following the exercise, and 
shows the necessity of the human being taking exercise and 
rubbing as well as the horse ; though the general mode of 
treatment is to attend the horse with more care than the GENERAL DEVELOPMENT. 
67 
human being-. These stooping and stepping-out movements 
to a person not too thin, knead the bowels by the abdomen 
being forced upwards by the thigh coming in contact with 
the lower part of the abdomen. 
Twenty-first.—The following is an extremely good exercise 
with dumb-bells for the general good of the body for those 
engaged indoors; and they will find much improvement by 
practicing it for a week or so at every available opportunity. 
An ordinary man should use one dumb-bell weighing about 
twrenty-five or thirty pounds, or two smaller bells, say eight 
to ten pounds each. 
Motion.—Body erect, feet about twenty inches apart, bell 
between the feet, grasp it with hands, and lift it to shoulder, 
and push it up once, as explained in exercise for dumb-bell 
pushing, page 21, see Fig. 23. Put it down again, then 
come up to an erect position without bell, placing hands on 
waist, fingers to the front. Then bend body and head well 
back, at the same time looking upwards, as in Fig. 42. Then 
pick up bell with other hand and push up as before, and so on. 
Continue the motion for ten or fifteen times, if only a part of 
your exercise, but if making this your only exercise, say from 
twenty to forty times with each hand, which would give a good 
glow to the body. You should move the feet during your 
exercise. 
If making a number of exercises, the motions should be 
changed from one part of the body to another, say from the 
trunk to the legs ; then to arms ; then to side, neck, ankle, 
chest, and spinal muscles. 
Twenty-second.—A good leg exercise is to run around your 
room, also marking-time running, throwing legs well up for- 
ward, then kicking out to right and to left, then backwards. 
Figs. 71 and 72. After this exercise take a breathing spell. 
Twenty-third.—Following the above should be this, an easy 
exercise. Stand erect, hands on hips, fingers to the front; 
then bend the bod3T first backwards, then forward, then to the 
right, then to the left, looking upwards ; then revolve the 
body round, first to right, then to left. Similar to head cuts, 
Figs. 6, 7, 8 and 9. 68 
ALWAYS STRONG AND HAPPY. 
Twenty-fourth.—A more severe exercise, in which dumb- 
bells should be used. Extending arm upwards, back of the 
hand up, and bending the body from right to left, and vice 
versa. See loin exercise, Fig. 37, on page 36. 
Twenty-fifth.—Next swing bells under legs and over 
shoulders. See Fig. 41. 
Ticenty-sixth.—Then step out, first to right, then to left, 
touching bells to floor, bringing them back to chest, and 
pushing them upwards, and so on continue. See Fig. 70. 
Twenty-seventh.—Next push up bells, commencing with 
bells at chest, pushing one up, and letting one down at the 
same time. See Fig. 24. 
Eight or ten of the above exercises should be sufficient be- 
fore breakfast, for the morning, and the whole should not take 
for their performance more than fifteen or twenty minutes. 
If you cannot spare that much time, then do each exercise a 
less number of times, or push a bell up with each hand, then 
swing them under the legs and over the shoulders. Then from 
an erect position, feet apart, arms straight at side, raise them 
at your side over your head, first with your right, then with 
your left; then running, jumping or skipping. These four 
exercises will be found the most beneficial for a short exercise. 
The effect on general feeling and appetite will be wonderful 
after a couple of weeks’ exercise for five minutes before break- 
fast each morning. 
Figs. 25 and 37 represent a very fine exercise for the loins, 
dorsal and under muscles of the arm up to the hand, and 
those muscles running obliquely through the body to the op- 
posite sides. Ten or fifteen times is sufficient for a robust 
man with a six to eight-pound dumb-bell. Weaker persons 
should exercise a less number of times, and with less weight, 
accordingly. 
The above table of exercises is for professionals wishing 
to select a number of exercises for treatment during their at- 
tendance, and those wishing to treat themselves, choosing such 
exercises from time to time as may suit them best, though the 
routine should always be followed. PULLEY-WEIGHT AND ROWING-MACHINE EXERCISES. 
69 
PULLEY-WEIGHT AND ROWING-MACHINE EXER- 
CISES. 
Showing and Explaining the Development of Yarious Muscles. 
The new Columbia Parlor General Exercising and Rowing 
Machine is an ingenious contrivance, invented and manufact- 
ured by Prof. J. R. Judd, and never seen until made by him. 
It will be found an excellent apparatus for general exercise; 
especially so in the development of many muscles, as it coaxes 
you to exercise after commencing. 
Many comments have been passed on the usefulness of the 
apparatus, and many complimentary indorsements have been 
received from prominent physicians and professional athletes 
throughout the country. These, therefore, are a guarantee of 
its great practicability, as well as attesting its many good 
qualities. It is readily adapted 
to the use of the young or old, 
weak or strong, and easily ad- 
justed to suit the strength of 
the operator. 
Many thousands have been 
sold, and are used constantly 
in colleges, gymnasiums, and 
private dwellings ; also where 
no other machine for similar 
purposes has been admitted, 
and in the Professor’s institu- 
tion there are from twenty to 
thirty persons per day exer- 
cising thereon continually for 
the development of the differ- 
ent parts of the body. 
One of the leading physi- 
cians of this city, whose advice 
is eagerly sought after, in speaking of this machine, says lie 
always keeps one in his bedroom and exercises on it regu- 
Fig. 79a. 70 
ALWAYS STRONG AND HAPPY. 
larly. He affirms that its daily use gives him a good appetite 
for breakfast, and causes him to sleep soundly at night. 
The Columbia Parlor General Exercising and Rowing Ma- 
chine can be seen and tried at any sporting-goods store. Prof. 
J. R. Judd can be seen at his residence, who himself is an ex- 
ample of muscular development, although he is not considered 
a large man. One need but to feel his pectoral, dorsal, del- 
toid, triceps and bicep sinews, and the other extensors and 
flexors of his breast, arms and legs, to be convinced that 
neither Diomedes, nor JEneas, nor any other hero celebrated 
by Homer or Virgil could show a finer muscular development. 
Those who have to wield the pen all day, or pursue some 
similar occupation calling the brain rather than the sinews 
into action, can by these simple means, placed within easy 
reach, keep themselves in health, and grow equals in puis- 
sance to the muscular heathens of classic Greece and Rome, 
of whom we read so much in our school-days. 
It is a duty we owe ourselves and our Maker to give our 
physical as well as our mental constitution a fair chance for 
growth, health and improvement; for as Thomson sings : 
“ Ah ! what avail the largest gifts of Heaven, 
When drooping health and spirits go amiss ? 
How tasteless then whatever can be given ! 
Health is the vital principle of bliss ; 
And exercise of health.” 
Below will be found some special movements on the Colum- 
bia Parlor General Exercising and Rowing Machine. 
NECK EXERCISE. 
1st Movement.—Front of neck. 
2d Movement.—Back of neck. 
3d Movement.—Right side of neck. 
4th Movement.—Left side of neck. 
All these movements require a skull cap to perform them 
properly, or a piece of belt webbing- to go round and over PULLEY-WEIGHT AND ROWING-MACHINE EXERCISES. 
71 
the head and under the chin, to prevent the headgear from slip- 
ping off. See Figs. 80 and 81. A rubber strap may be attached 
to headgear and used in place of 
using pulling weight for exercise. 
DELTOID MUS- 
CLES. 
Side toward 
the machine, 
pulling up over the head, arm at 
full length, and back of hand up- 
wards. Fig. 82. The muscles on 
top of the shoulder are exercised. 
To pull upwards and forward from a pul- 
ley attached to the floor, when standing 
with back to machine, the front part of 
deltoid muscles are directly brought into 
play ; these muscles extend outwards and 
downwards from the center all around 
from front to back of shoulder, and are 
always put to a test in the direction you 
pull, push, or lift. When facing machine 
and pulling upwards and backwards over 
the head, the front part of the deltoid is 
first contracted ; then, as you raise the 
arm the muscle contracts from front to 
back of shoulder. 
A pulling motion from behind, as draw- 
ing something on wheels in a forward di- 
rection, with the arms behind, finger-nails 
toward you, leaning well forward, or by 
pulling a weight from behind you forward, with the arms in 
line with the shoulders, will bring into play the front of this 
muscle. 
Fig. 81. 
Fig. 80. 
Fig. 82. 
BICEPS MUSCLES. 
Take position facing machine, grasp handles with Angers 
toward you, then pull into the chin. Fig. 83. This exercise 72 
ALWAYS STRONG AND HAPPY. 
develops biceps principally, thence muscles over shoulders to 
back, through the body obliquely to the front muscles of legs. 
FORE-ARM. 
The motion to develop the fore-arm is similar to that in 
above exercise, only to curl the hand well in toward the fore- 
arm in every direction, keeping elbows rigid. See Fig. 84. 
CHEST. 
The chest muscles are developed by exercises shown with 
the following figures: 
Fig. 83. 
Fig. 84. 
Fig. 85 is where the chest muscles are put to their greatest 
test. 
Fig. 86 is developing inner arm of right to pectoral, of left, 
up forearm to back arm, dorsal and trapezium. 
You can exercise the chest by pulling hands into chest, 
with elbows the height of shoulder. 
Fig. 87 is developing chest muscle, side to machine when 
pulling. 
Fig. 88 is developing fore-arm bicep, front of shoulder and 
upper part of pectoral; in upper motion the deltoid or shoul- 
der muscle. 73 
PULLEY-WEIGHT AND ROWING-MACHINE EXERCISES. 
Fig. 86. 
Fig. 85. 
Pig. 87. 
Fig. 88. 74 
ALWAYS STRONG AND HAPPY. 
Fig. 89. 
Fig. 90. 
Fig. 91. 
Fig. 92. PULLEY-WEIGHT AND ROWING-MACHINE EXERCISES. 
75 
Fig. 89 is developing the inner part of right to pectoral, 
and outer part of left and left loin. 
Fig. 90 developes on the downward motion, the under and 
inner part of arm up and slightty into pectoral; in the cen- 
tral motion from back of hand to trapezium muscles; in the 
upper motion from back of hand down the arm to back of del- 
toid and trapezium, touching dorsal. 
TRAPEZIUM, OR MUSCLES BACK OF AND BETWEEN SHOULDERS 
Any motion made when facing the machine, standing up- 
right and pulling backwards, especially with arms to full 
Fig. 9a 
Fig. 94. 
extent, must bring- into play the back muscles of the arm and 
back. 
Facing machine, pulling arms out to full extent, as far back 
as possible, in line with shoulders, leaning a little forward, 
with one foot forward, or both feet even, always throwing 
head well back at same time you pull backward. See Fig. 91. 
The trapezium muscles are also developed by pulley-weight 
upwards, from a pulley attached to the floor, or by rowing or 
forward lifting motion. See Figs. 92, 93 and 94. 76 
ALWAYS STRONG AND HAPPY. 
Fig. 95. Single trapezium at back of right shoulder. 
Fig. 96. The inner prongs of the triceps are the muscles 
put to their greatest test, especially when pulling with the 
thumbs, and turning them inwards toward the body. 
DORSAL AND SIDE MUSCLES. 
Stand sidewise to machine, and with hand furthest from it 
grasp handle of pulley, and bring it above the head, little fin- 
ger uppermost, and with hand not being used toward ma- 
chin, resting on thigh; pull weight up a little before starting, 
Fig. 95. 
Fig. 96. 
then pull out to full extent of arm, and let back; lean well 
over toward the machine. Do this 12 to 16 times. Reverse 
position and do the same with other arm. See Fig-. 38. For 
double exercise with both arms, see Fig-. 97. 
Note.—For curvature of the spinal column always pull in 
opposite direction from the curvature. 
All motions with the back to the machine, letting1 the 
shoulders well backward, with arms in line or above the head, 
ABDOMINAL MUSCLES. PULLEY-WEIGHT AND ROWING-MACHINE EXERCISES. 
77 
beyond the buttocks, when pulling on the machine, develop the 
abdominal muscles. See Figs. 97, 98 and 99, and similar 
motions on stool and floor. Figs. 49, 50, 51 and 52. 
Leg, Buttocks and Groin on Pulley-weights. 
LEG. 
There are various ways of developing leg muscles. See Fig. 
46 for methods on pulley-weights. Motion shown in Fig. 75 : 
Fig. 97. 
Fig. 98. 
sit down on fore part of feet and raise to first position. See 
other motions for above developments on pages 44, 45, 47, 56, 
108, 109, 110 and 111. 
ANKLE AND BOTTOM OF FOOT. 
The ankle and bottom of foot can be developed by attaching- 
a strap to the rope from lower pulley, in a similar way to leg 78 
ALWAYS STRONG AND HAPPY. 
motion, Fig. 46, then placing the strap under the toes to pull 
outwards and behind you, or by pulling upwards with strap on 
top of foot, also by attaching strap to upper handles and pull- 
ing down by placing strap under the toe. These motions are 
performed best with stockinged feet, or with canvas pumps, 
to obtain a clinch with the toes. Another way to develop the 
bottom of foot is to bolt a piece of wood about three inches 
thick to the floor, oval at bottom, so that you may stand on it 
with your toes and raise up and down. 
Sit down in front of and facing machine, with feet touch- 
ing lower pulley ; grasp handle, hacks of hands toward the 
FLOOR EXERCISE. 
Fig. 99. 
Fig. 100. 
ground, pull up to chin and lie down in position as shown in 
Fig. 93. The muscles taken are from grip, upper part of arm, 
running over shoulder to spinal muscles. Very good exercise 
for male or female. A similar exercise may he done sitting 
on box or standing. See Figs. 92, 93, 94 and 100. PULLEY-WEIGHT AND ROWING MACHINE EXERCISES. 
79 
Fig. 101 is developing in the upper arm the inner part of 
triceps, and under part of fore-arm and dorsal muscle at back 
VARIATION EXERCISE WITH BACK TO MACHINE. 
Fig. 101. 
Fig. 102. 
of arm-pit, and by the turn of hand, finger-nails to front, the 
chest is connected and not the dorsal, in the lower arm, front 
of fore-arm and biceps, including front of 
deltoid and chest. 
Fig. 102 is developing inner part of right 
arm up and into the pectoral muscle; in left 
arm the under part of fore-arm, up back- 
arm, into shoulder and dorsal position while 
exercising with one foot forward, or both 
even, reversing the position 
of feet at half time of exer- 
cise if with one foot forward. 
See also Figs. 83, 85 and 86. 
RAISING DIAPHRAGM AND 
CURVATURE. 
Very heavy chest exercise 
with stool, Fig. 103, good for curvature, pigeon chest, sloping 
shoulders, etc., should be done with arms at full extent in line 
Fig. 103. 80 
ALWAYS STRONG AND HAPPY. 
with shoulders, also pulling up with arms straight until hands 
are over chest as with dumb-bell exercise on stool. Fig. 30. 
Hanging or swinging, on rings, with ring on the curvature 
side the highest, which is easily done by straps put through 
eye of ring. 
Pulling weights from the opposite side from the curvature, 
Fig. 38, and skull-cap exercise, Figs. 80 and 81. 
Fig. 104. 
Always lying- in bed on curvature side, and all motions 
where the body is suspended by the hands, curvature is easily 
cured, providing it is properly attended to when young, if the 
child is born healthy. 
Fig. 104 shows a double motion on my rod pulleys. 
Fig. 105 shows double wire machine, easily adjusted in 
house. PULLEY-WEIGHT AND ROWING-MACHINE EXERCISES. 
81 
Fig. 106 shows a single machine which can he adjusted in ten 
minutes and taken down in five minutes; takes up six inches 
space and packs in a bundle, with handle out, so that it can be 
carried home easily. 
Fig. 105. 
Fig. 106. 
Fig-. 107 shows my patent horizontal bar and brackets; 
puts up as window-blind ; brackets nickel-plated, and the fol- 
lowing- : my patent doorway apparatus, a fine chest and dor- 
sal developer. 
Fig-. 112 shows my new rubber pulley hooks on top of a 
door ; takes down immediately ; pulls to four strengths. 82 
Figs. 113 and 114 show my new chest-bars. 
Fig. 115 shows my new dumb-bells. 
ALWAYS STRONG AND HAPPY. 
The question as to how we can cultivate and maintain a 
proper state of physical health is a problem of the highest 
importance, not only to the present, but to the rising genera- 
tion. It is one, however, that is not at all difficult of solution, 
providing certain conditions are'considered and a regular sys- 
tem is adopted. In the first place 
it is necessary that the body 
should be kept in a perfect state 
of cleanliness; secondly, to take 
care to eat and drink the right 
kind and proper quantities of 
food ; thirdly, to secure sufficient 
rest so that we may thereby be 
more able to take sufficient exer- 
cise, by which the body may be 
strengthened and made capable 
of undergoing fatigue; fourthly, 
and above all, to attend to the 
functions of nature that they may 
be properly performed. 
All persons who are engaged 
in sedentary pursuits, or placed in 
such positions that they cannot 
exert their body during their ordi- 
nary avocation enough to cause 
good circulation and glow of heat, should strive to employ 
some other exercise sufficient to effect this desired result at 
least once a day, in order that a proper state of physical 
health may be attained. 
It can readily be perceived, by perusing the following facts, 
that exercise causes good circulation of blood, and brings into 
action every portion of the system, thereby causing perspira- 
tion by means of which the impurities are being continually 
HEALTH. 
Fig. 107. HEALTH. 
83 
Fig. 108. 
Fig. 109. 84 
ALWAYS STRONG AND HAPPY. 
Fig. 110. 
Fig. 111. 85 
passed off both internally and externally, internally through 
the natural organs and externally through the pores of the 
skin. The blood, if in good condition, 
in its circulation replenishes a similar 
substance to that which is being con- 
tinually used up by the action of the 
body, which if daily supplied with good 
nutriment will go to make good flesh, 
add strength, and vice versa. If the 
waste of a corpulent person is greater 
than the supply, of course the body be- 
comes less. This is the principle upon 
which they are reduced. They do not, 
however, lose strength, but the reverse, 
if the waste 
is caused by 
exercise, inas- 
much as it 
makes them more spirited, the power 
of the lungs and all internal organs 
becomes greater and the fat be- 
comes less, giving the former more 
room for expansion. It also makes 
the mind more active 
and better able to bear 
a strain. Weakness 
may be caused by re- 
ducing the body too 
rapidly — by over-ex- 
ertion, straining, dis- 
ease, insufficient nour- 
ishment or want of 
rest. 
For instance, I have 
said that exercise 
causes every portion 
of the system to act more rapidly. The digesting of food 
becomes much quicker and the absorbing system more ready 
HEALTH. 
Fig. 112. 
Fig. 113. 
Fig. 114. 86 
ALWAYS STRONG AND HAPPY. 
to take up that which is prepared for it, namely, the chyle, 
which is the extract of the digested food, and must contain the 
same properties thereof. All of which goes to show that the 
substance of that we eat and drink is absorbed into the system 
to sustain life or otherwise. By this you may understand that 
you cannot obtain good qualities out of bad food. Water will 
not supply you with as much nourishment as milk, nor turnips 
as beans, nor potatoes as rice, nor fat meat as lean, nor chaff as 
flour, etc. Nor can you hope to extract lasting strength from 
spirits, opium, tobacco, spices, tea, coffee, pickles, etc. How 
is the race-horse brought to such perfection ? By training, 
meaning thereby care, con- 
stant exercise, plenty of ab- 
lutions and rubbing, with 
good solid food of the right 
kind and'in proper quantities. 
Not on grass, hay or cut feed, 
if he had a test of endurance 
to perform. Think of the 
human being in the same 
way. We could not expect 
to take five or ten pints of 
water, beer, coffee, tea, etc., 
with a great quantity of vege- 
table food, soup, pastry, etc., 
and be as active, strong, or 
as well as the person who restricted himself to one or two 
pints of liquid, and ate only the proper quantity of plain, 
nourishing food per day. 
Fig. 115. 
MORNING RULES. 
By observing these rules the processes of life and its 
powers of recuperation will be greatly benefited, and any 
one who will faithfully and persistently practice them will 
be in the right road to obtain and retain good health and 
keep himself in good condition. 
I find in the majority of cases that no matter what atten- 
tion business men and others give their body in the morning, 
as far as rubbing is concerned, as a rule it is not severe enough. HEALTH. 
87 
They should work moderately hard, slapping- the leg-s, arms 
and back as hard as you can stand it, and should not resort to 
warm water and as much soap as you can lather on the body, 
face and hands, for this latter course only makes the person 
tender and more susceptible to cold, disease, and other vices. 
After arising- in the morning, first attend to the necessities 
of nature, and if not taking a hath rub the body all over with 
a hair brush, flesh glove, or rough towel—a piece of coarse 
sacking will answer. Either of the latter may be occasionally 
soaked in strong salt water, and hung up to dry for use. The 
latter process hardens the skin. After using gloves or brush 
it is better to wipe off with a soft towel and the hands ; always 
finish by rubbing downward, as it closes the pores. The lower 
part of the body may be attended to first in winter, then don 
the drawers and socks. A slim person, or one with any ail- 
ment of the stomach, should always protect it with covering, 
more especially in winter ; to do this tie your undershirt around 
your waist, body part in front, then attend to the upper part; 
after which put on undershirt and bathe well the face, temples 
and back of the neck in cold water, then rub well with a towel, 
especially the back of the neck in winter. Water is beneficial, 
if only wetting one end of a towel to rub with, and a bath all 
over is necessary occasionally. 
An artificial method to awaken and enliven you quickly, or 
to keep you awake, is to inhale freely through the nostrils 
from a bottle containing a little spirits of camphor and 
ammonia. 
Next wash the teeth with salt, then rinse them—dirty teeth 
and soft gums cause a bad taste in the mouth. The best way 
to avoid this bad taste, and at the same time harden the gums, 
is, in the first place, to have them property cleaned by a dentist, 
after which wash them every night and morning, and when the 
gums are healthy, you can wash them with a brush without 
bleeding ; then the salt can be discontinued. Then wash them 
with white soap and powder, and once in two weeks with salt. 
In case of decayed teeth, if a person can have them built up 
or filled, it is much better than having them extracted, as false 
teeth can never equal natural ones. 88 
ALWAYS STRONG AND HAPPY. 
The cause of a person waking up with a foul mouth in the 
morning is more often from neglect to wash the teeth over 
night than from any other cause, thus allowing the small par- 
ticles of food which have lodged between the teeth to become 
decayed. 
BATHING. 
The subject of bathing- is one of great importance, more 
particularly so as certain kinds of baths have of late been ex- 
tensively advertised, and in many instances have been recom- 
mended by the medical profession. I refer to the steam, hot 
air, sulphur and mercurial baths. However beneficial these 
may prove to persons suffering- from actual disease, they can 
only prove injurious to a healthy person. The reason is obvi- 
ous. Left to his own resources, without the artificial methods 
introduced into civilized society, man would bathe in the river 
or the stream, and when from any reason this was inconven- 
ient, he would, in bathing, reproduce those conditions as nearly 
as possible. The water employed would be of the same tem- 
perature at which it was found in the river in summer. This 
suggests the propriety of the cold bath for persons in the en- 
joyment of moderate and good health. Warm water is occa- 
sionally necessary for the purpose of removing the mucilagin- 
ous and oily secretions which exude from the pores of the skin. 
In cold weather, however, these excretions form a protection 
to the body, and if removed too frequently by the use of warm 
baths, or artificial sweating, there is great danger of taking 
cold and contracting infectious disease through the pores of 
the skin. 
In taking a bath in the morning, as a general rule, the head 
and back of neck should be the first part wetted, by the hands, 
not by falling water from a spout or a shower. The water should 
be as cold as it is in summer, and the bath taken quickly. Soap 
may be used under the arm-pits and private parts once or twice 
a week in summer, but in winter once in every seven days is 
enough. I do not believe in scrubbing with brush when bath- 
ing, either with or without soap, but the brush may be used in 
moderation, dry rubbing, cold water, etc. Cold water should, HEALTH. 
89 
at all times, be used in summer. If battling in fresh water 
for strengthening purposes, the body may afterwards be 
sponged over with salt water, made in the proportion of a 
handful of rock salt to a quart of water. This will act as 
a preventive from catching cold. After bathing be sure 
and rub perfectly dry, which should be done quickly 
with a soft towel, or cover yourself with a sheet, to 
remove the drops of water standing on the body; then 
rub with a dry towel, to remove the dampness remain- 
ing ; also a third time with another dry towel. Then rub 
well with the bare hands up and down, but finish by rub- 
bing downwards. If in winter, after bathing, be sure and 
stand on a mat or carpet. When dry, good bay rum may be 
applied around the loins, down the spinal column and private 
parts. It may be used, with a little sweet oil added, all over 
the body in cases of weakness, or as a preventative from 
catching cold, as it stimulates the circulating system, causes 
more action of the nerves and more heat by the contraction of 
the skin caused by its appliance. It is also a remedy for pains 
in the back. If, however, this cannot be obtained, the best of 
spirits may be used. Bathing, as a rule, should be avoided on 
a wet or cold, windy day, unless prescribed and attended by a 
competent person, as one is more likely to catch cold. If not 
bathing the whole of the body be sure and bathe the back of 
the neck, shoulders, down arms, and cleanse the feet, as they 
should be particularly looked after. Regulate your under- 
clothing according to the weather. If damp or windy, warm 
clothing is needed. Good, thick underclothing will protect the 
body better than an overcoat. 
The various methods of bathing to which I have referred, 
such as scrubbing with brushes to excess, hot air, etc., are apt 
to irritate the skin and leave it tender and sensitive, instead 
of inducing a healthy and vigorous action. The alkaline 
properties of the soap have also a deleterious effect when used 
to excess. Such methods should be employed ver3' sparingly 
and only to accomplish some definite purpose, such as remov- 
ing impurities which will yield to no other means. 
The steam or hot air bath is sometimes useful to induce 90 
ALWAYS STRONG AND HAPPY. 
perspiration on the part of a corpulent person who is unable 
to take the necessary exercise to accomplish that object in the 
ordinary manner. But those baths and the medicated baths 
should never be employed by thin or spare persons, as their ten- 
dency is to enfeeble and debilitate them, unless, as I said before, 
they are suffering- from disease which requires that treatment. 
Before breakfast a little exercise should be taken, to put all 
the organs of the body to their ordinary action and pressure, 
and drain the receptacles of any sluggish substance that 
might be lurking therein, so that when the stomach receives 
fuel, it is more ready to act upon it and prepare it for distribu- 
tion, and to give you that full glow of life which we all want to 
feel daily. If you do not wish to exercise indoors, dress, and 
take a walk or attend to business for an hour or so. The ex- 
ercise should be according to the temperature ; if warm, gentle; 
if cold, vigorous. A few minutes’ rest after exercising, how- 
ever, is necessary before eating. 
The benefit of exercise: Brightens the eye, quickens the 
hearing, increases the wind, elevates the mind, increases the 
appetite, causes good digestion and regular action of the 
bowels, prevents sickness and bad vices. All the good qualities 
which by its means may be secured certainly make a man 
more fit and able to attend to his ordinary avocation, whatever 
it may be, while at the same time it enables him to act with 
more decision in any case of sudden emergency than he other- 
wise would do. 
To quicken the mind and give power and agility, proper 
nourishment, with good care of the body, is the only true way. 
But the Professor believes— 
“ As a rule, those that have time and wealth 
Would rather attend their hobby than their health.” 
Tlie above treatment is followed out under the care of the 
author, who has had thirty years’ practical experience in physi- 
cal culture. His practical and beneficial exercising machines 
can be obtained from any dealer. 91 
A NUMBER OF EXERCISES IN SHORT. 
A NUMBER OF EXERCISES IN SHORT. 
So that 3rou may pick out your figures and continue follow- 
ing them after learning the motions, varying, changing from 
one part of the body to the other, therebj' exercising the whole, 
without bringing any special strain on one particular part, at 
the same time avoiding monotony, and causing a pleasant 
feeling to mind and body. 
ls£ Exercise. Is a mild one for arm, shoulder, back and 
calf muscles. 
Stand erect, feet close together, hands by side ; extend arms 
in front and in line with chin ; palms of hands together; then 
throw arms behind you in line with shoulders, at the same 
time coming on to fore part of feet, keeping body more erect, 
as the figure shown represents the second exercise, which is 
more severe, and the first exercise cannot be done in that posi- 
tion by leaning back. Do this 8 or 10 times without dumb- 
bells ; then with about four-pound bells. See Fig. 69. 
2d Exercise. For arms, deltoid and chest muscles. 
This may be done with or without dumb-bells. Position as 
in first exercise; arms extended in front of chin. From this 
position lean body well back and pass arms behind you and 
downwards. Head well back and looking upwards. Do this 
8 or 10 times. See further explanations on chest. Page 29 
and Fig. 47. 
3d Exercise. For spinal column, leg, arm and chest. 
From position as before without bells, step out well, first to 
the left, bending well down, extending arms so that fingers 
touch the floor, or as near as possible ; then step back, with 
arms and hands extended upwards ; carry them and body as 
far back as possible, looking upwards ; then step out with 
right foot, and perform same motion about 8 times with each 
foot. See Figs. 70 and 77, which show the step-out motion 
with dumb-bells. 
4th Exercise. Loin motions. 
Position: With feet apart about twenty inches, hands 
above hips, fingers to front, thumbs behind ; then lean body 
and head well back, looking up; then well forward. Do this 92 
ALWAYS STRONG AND HAPPY. 
each way 4 to 6 times. Then from starting position, as before, 
lean over well to right; then to left, looking upwards ; same 
number of times. Then from starting position, as before, re- 
volve well round, first to right, then to left. See Figs. 
43, and 6, 7, 8 and 9 in neck exercise, as similar motion re- 
volving from waist. 
5tli Exercise. Legs. Running. 
Run around the room on mark-time running, and throw 
your legs from left to right and jump, marking time, similar 
to skipping. See Figs. 71 and 72. 
The above exercises are sufficient for a man whose time is 
limited. 
EXTRA SHORT EXERCISE FOR BUSINESS MEN. 
1. Strike down, then up vigorously; feet about eight inches 
apart, and from position, hands at chest. See Fig. 77. 
2. Kicking up forward, back and right to left. See Figs. 
71 and 72. 
3. Center of body exercise; with feet 10 inches apart, arms 
out in line with shoulders, lean well over first to right, then to 
left side. Fig. 53. 
4. Then bend forward and back : with arms extended above 
the head, lean well back and look upwards. When bending 
forward bend legs but little. Fig. 50. 
5. Push up a moderately heavy bell, first with one hand, 
then the other. Fig. 25. 
6. Swing same bell under legs and over head, as central of 
Fig. 70. 
Note.—After the above matter has been read several times 
the reader will be materially aided, in quick reference to same, 
by noting the following cuts in the order given, viz.: See Figs. 
6, 7, 8, 9, 25, 29, 43, 47, 50, 53, 69-72, and 77. 
ANOTHER SHORT EXERCISE FOR BUSINESS MEN. 
Each motion 8 times. 
1st Exercise. Arras, loins and legs, with or without bells. 
See Figs. 47, 53, 54 and 55. 
2d Exercise. Push up heavy dumb-bell,say about one-fourth A NUMBER OF EXERCISES IN SHORT. 
93 
your weight. For explanation see loin exercise, or pushing up 
dumb-bells, remarks. Page 21, Fig. 23. 
3d Exercise. Neck exercises. First series, without 
weights ; see neck exercises. First position should be as in 
Fig. 43. Then perform motion as shown in Figs. 6, 7, 8 and 
9. For explanation see page 12. 
4th and last Exercise, Leg and arm. Figs. 69 and 75. 
Skipping rope in various ways if you can ; or running. See 
Figs. 71, 72 and 73. 
In winter time these exercises should be done more rapidly 
than in summer ; a wet towel may be rubbed over the body 
after. Or a towel bath in your bath-tub, if your room is suf- 
ficiently warm. After which be sure to rub perfectly dry. See 
remarks on bathing, page 90. 
EXERCISE WITHOUT APPARATUS. 
1. Let him first lay on his back on the floor and raise leg’s 
up until feet come over chest; 8 times. This is good for Bright’s 
disease. Fig. 49. 
2. Raise body up, as in Fig. 48, 8 times, trying to touch the 
the toes with fingers. 
3. Extended, as in Fig. 53 ; 6 times. 
4. Motion, as in Fig. 45, on a settee. 
5. Four times, as in Fig. 44, on settee. 
6. Jump and kick your legs out in every direction, front, back, 
right and left; see Figs. 71 and 72. After which a few light 
exercises are good, such as : 
7. Going down on your haunches 8 times. Swinging your 
arms 8 or 9 times round, as in Figs. 43, 47, 54, 69 and 75, fin- 
ishing by running round your room 20 times. 
Other very good exercises are, as Fig. 47, only with hands 
clinched, striking down with force, then up with force, look- 
ing up as shown in figure. Do this 20 times. 
Then, as in Fig. 27, down on floor, with hands and toes 
touching only ; from this position try to kiss the floor without 
resting the body thereon. Return again to first position. 
Repeat 8 to 10 times. 
Next a skipping-rope is good to skip 25 or more, 3 succes- 94 
ALWAYS STRONG AND HAPPY. 
sive times, resting ten to fifteen seconds between each skip. 
Fig. 73. 
Then body motion, as Fig. 47, first forward and back; 8 
times ; then right to left 8 times. Then inflate the lungs well 
and slap the chest all over. 
Then stride and step out, first to right, and then to left, 
stepping and striking out as far as you can, same as Fig. 78, 
hands level with the chest. 
LOCATION AND DUTIES OF MUSCLES. 
Figures on pages 6 and 7. 
1, 2 and 3. Neck muscles—classified as follows : 
Sterno, cleido, mastoid are attached at back of ear and at 
breast bone ; their use is to move the head forward and down- 
wards to the left or right, to pull or push any pressure in that 
direction which may be applied above that muscle. 
Platisma myoides are attached to lower jaw, and run back- 
wards to shoulder; are used to mo ve the head, pull or push 
pressure to the right or left, backwards, or to help hold the 
body up if suspended by the chin. 
Sterno hyoid ; used to bring the head directly forward and 
weight if attached thereto, also to help hold the body up if 
suspended by the chin. 
3a. Trapezius muscle is a large diamond-shaped muscle of 
the back, leading from back of neck to each shoulder, thence 
tapering off to center of back ; its use at the base of skull (3c) 
is to pull or push the head, or any pressure put thereto, back- 
wards. Its use at the shoulder (3a) is to help lift, pull or push 
anything backwards by the back of hands, or to help hold up 
weight when lying on the face, by the hands. Its attachment 
at the center of back (36) is to help lift from the floor or to pull 
backwards, or to hold or raise the upper part of the body when 
suspended, or to hold the body rigid when balancing on a cross 
bar on your stomach. 
4. Latissimus dorsi, running from under armpit down to 
center of the back, up under armpit; it is used with the trape- 
zium muscles, etc., to help lift weight from floor, pull from LOCATION AND DUTIES OF MUSCLES. 
95 
right to left, or vice versa, or to push anything in that direc- 
tion, or to lift the body up when leaning in an oblique direction, 
or to hold the body up when suspended by the hands. See 
other remarks on dorsal muscles. 
5 and 14. The obliqus abdominus, which are located at 
either side of the abdomen from chest to hip, cannot be exer- 
cised by leaning toward them, as stated and shown in other 
works recently written, as in every case where you put a 
muscle in tension, you must either lean from, pull toward and 
let back, or push from. 
Its use is to turn the body around forward, or to help per- 
form a rotary motion with the legs or body suspended, or to 
help pull downward to the right or left. 
6. Posterior muscles, or gluteal region, or the muscles you 
sit upon, and which seem to be especially adapted for the pur- 
pose, in connection with others, are used to balance the body, 
to help raise the legs behind you, or to help lift, or to perform 
central contraction ; for instance, such a motion as a gymnast 
would perform by balancing the body in a stiff form across a 
horizontal bar when lying on the stomach ; also when pulling 
weight by the leg from before to behind you on a pulley-ma- 
chine attached to floor; and lastly, they are most useful in 
holding the body rigid when standing on anything in motion, 
such as when on board ship in a choppy sea, bareback riders 
in a circus, etc. 
7. Biceps of the leg are at back of thigh, used to pull any- 
thing backwards or lift upwards, bringing the heel of foot into 
posterior muscle, to hold body rigid, to raise legs when sus- 
pended upwards behind you, or to help hold the body rigid if 
suspended from heel of foot to shoulders or head. 
8. Gastrocnemius, or calf muscle, is used to raise the body 
on the fore part of feet, or to pull or push a weight downwards 
by the toes, included with the muscles under the foot, to hold 
the body rigid. 
9. Deltoid muscle, on top of shoulders, is specially used 
to lift the arm or weight thereby from the side to above the 
shoulder, and to help control, pull or push forward or backward 
with the use of arms. 96 
ALWAYS STRONG AND HAPPY. 
10 and 10a. Tricep muscles are at the back and outer part of 
upper-arm, running’ downwards in two prongs, similar to the 
large claw of a lobster, from the back of shoulder in an oblique 
direction down the arm, and are used to help pull or lift in any 
direction behind you. 
11. Ulnaris and digitorum muscles, or hack fore-arm 
group, lead from elbow down fore-arm to fingers, the tendons 
separating at wrist and running down to end of each finger ; 
they are numerous, and it is unnecessary to mention the minor 
muscles; their use is to pull or push anything behind you 
with the back of hand, or to hold anything upon back of hand, 
and the two muscles, supinator longus and extensor carpi 
radilis longus, are the muscles which act in unison with 
flexor muscles to rotate the hand. 
12. Pectoral, or large muscles of the chest, are used in con- 
nection with the front part of the deltoid muscle, to resist any 
pulling or pushing pressure of the arms backwards to any- 
thing forward from behind you, or to hold the body up when 
suspended by the hands, or holding up weight, when lying on 
the floor, back downwards, arms straight out in line with 
shoulders, and raising weight to over the chest. 
Abdominal muscles commence from below the chest, dia- 
phragm, to the lower part of abdomen. Used to raise the 
body forward when leaning backward, or to help raise the legs 
or body up should either be suspended in a horizontal posi- 
tion, or to hold body in horizontal position suspended by 
hands. 
15. Sartorius muscle, called tailor’s muscle, or muscle 
in front of leg passing from outer part of hip to inner part of 
knee. It helps to pull or lift the leg forward and inwards ; it 
is used in riding, including inner fork of bicep and other inte- 
rior muscles. 
16. Rectus muscle, or front thigh muscle, lifts the leg, or 
pulls anything forward, or lifts the knee up towards chest. 
17. Tibialis anticus, or shin muscle, used to lift weight on 
the instep, or to curl, or to bring the toes and foot into the shin, 
or to suspend the body on the toes as gymnasts frequently do, 
or to pull weight forward by the toes. EXERCISES. 
97 
18. Muscles at bottom of foot are used to pull or push any- 
thing downwards by the toes, or lift the body up on the toes. 
19. Bicep, or front upper-arm muscle, used to bring the 
hand to shoulder with or without weight, to pull forward from 
behind and to help pull into the chest, or pull body up to hands 
when suspended by them. 
20 and 21. Fore-arm muscles are from hand to elbow, and 
are used to lift, pull, push or hold anything by the hand, to 
curl hand into wrist, and can he specially developed by pulling 
any weight in the hand towards the wrist or fore-arm, up, 
down, or to right and left, to help sew, throw, etc. 
Hand muscles are used to grip, write, or turn any resisting 
pressure from right to left, or hold the body up when sus- 
pended. 
EXERCISES. 
EXERCISES AND MORNING ATTENTION TO THE BODY, IN SHORT, 
FOR ROBUST PERSON ONLY. 
In winter, if you have warm and pleasant quarters, with 
all necessary conveniences, take a hath in your tub, or a 
douche. I like the idea of pouring- a pail of water over the top 
of one’s head. The water should not be cold enough to cause 
a chill, although it should feel cold ; after which you will find 
a pleasant reaction—a glow of heat, and life come hack—after 
rubbing briskly. 
If not favored with every convenience, wet a towel with 
water at same temperature as before and rub the body all over 
with it, excepting the stomach. If doubtful of taking cold or 
getting- chilled, bathe one limb at a time and rub well 
dry. Then put on your underclothing and take a little exer- 
cise. If in a hurry just take one exercise, that of pushing up 
a dumb- bell one-third your weight, say three times with each 
hand. Then swing it under your legs, and first over one 
shoulder, then over the other, alternately; see Figs. 23 and 44. 
This suggestion of about the ordinary weight to he used in 
pushing dumb-bells is meant for healthy persons, and those 
weighing within 10 pounds of what a person ought to weigh, 
according to height. See page 11. 98 
ALWAYS STRONG AND HAPPY. 
If you have time for two exercises, let them be punching1 a 
striking1 bag (Fig. 5) and pushing a dumb-bell one-tliird your 
weight. If time for three exercises—(1st) Kicking with legs, 
Figs. 71 and 72 ; (2d) jumping and catching horizontal bar, 
Fig. 107; (3d) pushing dumb-bells, Fig. 23. 
If you have time for four exercises, let them he—(1st) Calis- 
thenics, Figs. 43 and 53 ; (2d) leg motions, as Figs. 58 and 
60 ; (3d) pushing heavy dumb-bell, Fig. 23 ; (4th) skipping, 
Fig. 72. 
If you have time for five exercises, commence in rotation as 
in above exercises, adding stepping out motions, as in Figs. 58 
and 72. 
If you have time for six exercises, add to the five list, as 
the sixth exercise, running around the room. 
If time for seven exercises, add in chest-bars exercise, as in 
Fig. 1, after pushing heavy dumb-bell. Then follow other 
exercises in rotation as for six exercises. 
If time for eight exercises, add in the stool exercises, Figs. 
42, 47, 48, 52, after the leg motion. Then follow in rotation as 
above. 
If time for nine exercises, add in after stool exercise pulley- 
weight exercises, Figs. 79, 80, 83, 84 and 85, after which skip- 
ping from 30 to 50 times. Fig. 73. 
If you are not provided with the apparatus above men- 
tioned, increase the number of motions in other exercises, and 
always recollect that you should regulate your exercises so as 
to take one part of the body, then another—arms, legs, central 
and neck—and after a hard exercise take an easy one; for in- 
stance, after skipping take chest-bars or floor motions. 
Other exercises should be picked out and substituted from 
time to time in place of some of the above, so as to avoid mo- 
notony and suit your feeling, and for the development of those 
muscles you are not using in your daily avocation. 
For principal spinal muscles, pull from lower pulley by 
head and neck ; and with hands, coming from a bending posi- 
tion to an upright, or from sitting position. See Figs. 
80 and 87. 
Bicep muscle motion on lower pulley as curling dumb-bell EXERCISES. 
99 
(see Fig. 80), moving arms only ; hands up to chin ; no back 
motion. 
AN ELDERLY PERSON’S EXERCISE. 
1st Exercise.— Lie on the floor on your hack. Then raise 
your legs one after the other about 10 times up over your 
chest, as high as possible. Then try both together. Then come 
up, bringing the body into a sitting position. Figs. 51 and 52 
on stool. Do this about four times, if stiff and old ; otherwise 
do it six times. 
2d Exercise.—Lie on your back, arms extended above the 
head in line with the body. In this position roll over and over, 
and then back again. 
3d Exercise.—Stand up, and run as well as you can 
around your room. Do not stop to think you are old, but go 
ahead. 
4th Exercise.—Clap your hands together as low down to- 
wards your feet as you can. Then above the head, looking 
upwards, and so on continue 10 or 12 times quickly. The 
rubbing of the body and cleanliness, with outdoor exercise, is 
everything with the old person, as with the boy. An elderly 
female could perform these motions just as well as a male, if 
she persevered. 
5th Exercise.—Pulley-weight exercise is good for the aged. 
From a standing position facing machine, pull downwards ; and 
sitting down, feet towards the machine, pull handle up to chin, 
lying down at the same time; returning to sitting position ; 
repeat 10 times each way. Fig. 87. 
INJURIES AND THEIR TREATMENT. 
Bruise.—My explanation of a bruise is, that the flesh is 
struck just hard enough to cause a swelling of the molecules 
of the flesh, yet not hard enough to burst them; although 
many persons term it a bruise where the corpuscles are burst 
and the flesh turns blue or black. This I term maeiation. 
The treatment for a bruise is an application of alcohol, arnica, 
chloroform, laudanum, citric acid or similar preparation, as 
they stimulate and contract the affected parts (a bandage 100 
ALWAYS STRONG AND HAPPY. 
lightly applied assists); this contraction giving power to the 
damaged part, and preventing it from further swelling. This 
treatment, with rubbing and bathing in warm water, helps 
the blood on its course, thereby preventing stagnation. 
Maciation.—The treatment of maciation is different, as the 
corpuscles of the flesh are burst; it is essential, in such a case, 
to keep the blood warm and prevent its congealing. This is 
done by poulticing, hot fomentation, and keeping the affected 
part well wrapped up, which causes the blood passing on its 
course to pick up the blood spilled in the flesh, washing it along 
with it from the small capillaries into the larger ones—thus 
helping to carry off the stagnant blood that would have re- 
mained and congealed, turning first blue, then black, and 
finally yellow before disappearing. Not only that, but the 
parts are much injured by the stagnant blood, and are left sore 
for some time afterwards, while in my treatment they are not. 
Rubbing is good and should be done by rubbing out towards 
the nearest end of the muscle bruised, with judgment, and by 
an expert if one can be obtained. 
Sprains.—Sprains are still different, although the treat- 
ment is similar. 
A sprain is where the tendons are put to a greater test than 
they can stand, pulling on their minor ligaments to such an 
extent as to almost tear them from their attachments. The 
treatment is as for maciation. To keep the parts mellow, and 
to prevent contraction of the tendons, which would otherwise 
occur, use cold water two or three times a day for four or five 
minutes at a time, with light extension, exercise, proper rub- 
bing and rest. 
Then there is what I call a ruptured sprain, when the 
tendons are broken or torn from their attachments. This re- 
quires very careful treatment, different from the above. 
First, if the skin is not broken, I apply an external irritant, 
or hot water to take away the pain, then bandage loosely with 
flannels (in no case tight bandages, to stop circulation), and 
endeavor to secure complete rest. After eight or ten hours, 
take off the bandages; then apply hot fomentations for fifteen 
minutes or more, providing the patient can stand it. If pain- INJURIES. 
101 
ful, use liniment, taking care to avoid blistering, with light 
rubbing by an experienced person only, as care must be taken 
not to move the parts too much, or start the blood by any 
forcible rubbing. Replace the bandage again, not too tightly. 
Repeat this treatment for three or four days, or, if a very bad 
sprain, for six or eight days. Then being overseen by a per- 
son experienced in this method of treatment, you may move 
the joint next to it. For instance: If in the ankle, the knee 
may be moved; if in the knee, the ankle may be moved. This 
relaxes the muscles and keeps them from getting stiff, which 
is as bad to cure as the sprain itself. If this is not attended 
to, the movement of one joint must slightly affect the next. 
Bathe the parts with hot water, followed at once by cold 
water, three times a day, with a little mild liniment afterwards, 
and increased friction, rubbing mostly downwards. Bandage 
with a solution of equal parts water and vinegar and citric 
acid, to which add a little salt. If offensive, bandage with 
alcohol instead. Then, according to the sprain, exercise should 
be taken, much more quickly than most physicians think. 
Care should be taken not to use crutches too much, as their use 
impedes recovery and health of limb. 
In short, treat a sprain, maciation or bruise as a dog 
would, through instinct. The dog at the time of the accident, 
if severe, howls, whines or groans, similar to the human be- 
ing ; then runs on his three legs into some corner or doorway, 
or stops and licks the injured part, and continues to do so from 
time to time, which corresponds to rubbing, and as he gets 
better he will continue to test it by putting it to the ground, 
to see how much weight he can bear upon it. This he does 
from time to time until well. A human being, as a general 
thing, will not do this, unless he is very poor and industrious, 
and has got to make a livelihood for his family. 
A carpenter does not stop work when he smashes his finger 
with a hammer or gets it jammed between some logs of wood 
—accidents which occur every day on building work. He keeps 
on working. If severe, he bathes it in water and wraps it up 
in a rag, or puts on a finger-stall, and if his blood is in good 
order it soon gets better; if not, it festers and the corruption in 102 
ALWAYS STRONG AND HAPPY. 
the body is drawn thereto, and he has a bad sore till it is 
washed and cleansed from the impurities. 
A PREPARATION FOR CRACKS, CHAFING, SORES, BROKEN 
BLISTERS, ETC. 
The following preparation will be found highly efficacious: 
One-half pint of grated horse-radish; one-half pint of vinegar; 
one teaspoonful of citric acid; one pound of saltpetre; one-half 
pint of water. Place all together in a porcelain or earthen- 
ware pot with a close cover, and heat over a fire to the boiling 
point, then let it simmer for four hours, not boiling. Applied 
to a crack or a sore, it will, in one hour, heal the broken or 
injured surface, making the place as hardy as though a new 
epidermis had overgrown the spot. If a blister appears on the 
foot after running, the puffed-up epidermis may be cut away, 
and the raw surface treated with the preparation; or the prep- 
aration may be introduced under the loose epidermis. I have 
applied this treatment to T. P. Conneff and many others, and 
I know it to be effectual. There is a violent smart which soon 
passes away, and the injured spot is relieved of all tenderness. 
The preparation is also used by pugilists to harden the hands 
and face, and by pedestrians for the tender parts of the feet, 
but it should only be used on the feet to thicken or heal the 
skin, as it will stop one from sleeping if used freely. 
Water and fire are two of the most useful of all elements. 
Either of them will take away inflammation if applied with 
care. The burned or scalded person should hold the affected 
part in front of the fire long enough. Though causing great 
pain, this will effectually reduce and remove the inflammation, 
and, indeed, is the mode of relief generally employed by strong 
men in foundries and factories. Spermaceti and mutton tal- 
low are the best to relieve pain. 
SCALDS AND BURNS. 
CRAMPS AND INFLAMMATION OF THE BOWELS. 
Hot flannels dipped in hot water, with a little turpentine 
added (one-half pint to two gallons of water), laid across the 103 
stomach, are also effectual in relieving pain in that part, and 
hot packs wrapped around an inflamed joint, and alternated 
occasionally with extreme cold, are always beneficial. When 
you have finished with the above applications, anoint inflamed 
parts well with spermaceti, one-fourth, and mutton tallow, 
three-fourths; these should be applied warm to reduce 
inflammation. 
HOME GYMNASIUMS. ADVICE TO GIRLS. 
HOME GYMNASIUMS. 
Horne gymnasiums should be erected in every house, if only 
one set of apparatus, as it saves many dollars that would 
be paid for doctors’ bills. Attending a gymnasium with- 
out taking instructions is a very common fault. I have 
watched for many years the young and old working in such 
places without the slightest idea of how to develop any part 
of their body, not knowing if they were doing themselves 
harm or good. This is a great mistake, especially with young 
men, as they are likely to rack themselves very quickly by 
working upon one part of the body at the expense of the rest; 
catching hold of everything for exercise with their hands, not 
thinking that to be healthy they should develop the body gen- 
erally, to do which they should exercise all parts. It is better 
to pay $50 a month, if you can afford it, to learn something 
about your system, how to develop the muscles, be bathed 
and rubbed after each exercise, with some good advice on how 
to keep healthy, than it is to pay $30 a year to join a gymna- 
sium, go there when you feel like it, remain ignorant of the 
exercise you need, and general care of the body, and do as you 
please. This should be stopped, and a certain time devoted to 
instruction in every gymnasium, during which time no one 
should be allowed to exercise unless in the class. A private 
examination should be taken individually to find out what 
parts of the body require developing the most, and then 
classed accordingly. 
ADVICE TO GIRLS. 
The young girl, like the infant, should be bathed and 
rubbed, and should be early taught the difference between 104 
ALWAYS STRONG AND HAPPY. 
wrong and right, no less for the sake of her physical well-being 
as her moral welfare. How to benefit and preserve their 
health should be one of the first things instilled into their 
minds, and as girls are apt to enjoy fewer opportunities for 
out-door exercise than boys, they have especial need of in- 
struction in this respect. See that they eat no rich food and 
are taught proper habits, and that they attend regularly to the 
necessities of nature, a point that is much neglected in our day. 
Light calisthenics, such as are mentioned on the differ- 
ent pages (exercise before breakfast), are excellent for chil- 
dren as well as grown persons, but should be supplemented 
with plenty of open-air exercise. Too little attention is given 
to the physique of young people when coming to the age of 
puberty. At this, the most sensitive of all periods in their 
existence, they are most likely to get into bad habits, and 
should be especially watched, and care taken in correcting 
them. The carriage of their bodies, when walking, should be 
always upright, head and shoulders well back, and not on one 
side or bent forward, as is too often the case. 
Many young gentlemen and ladies are sent to college too 
weak in body to be at all fitted for the course of intellectual 
labor marked out for them. There are many parents who 
think that all they require for the welfare of their children 
is a good education. They do not reflect on the severe strain 
on both mind and body necessitated by the acquirement of 
that education. Their children are sent away from home 
without the slightest instruction on the care of the body, or 
warning as to how their health may deteriorate if not properly 
cared for, possibly never to be regained during the remainder 
of a miserable existence. Plenty of exercise is necessary at 
this age, more than at any other time through life—no high 
living, plenty of cool bathing and light clothing on the bed 
should be the rule. I have had very many ladies under 
my charge, both married and single, young and old, and 
with new beginners I find some that are not able to take even 
two minutes’ exercise without rest. The change for the better, 
after working two or three days under skillful treatment, is 
wonderful. Care should be taken not to let them go too far FULL PHYSICAL POWER. 
105 
in the commencement, and to give them a bath and rubbing 
alter the exercise. This was always done at my institute, 
and in a short time they were able to run, hop, skip, jump, and 
go through a great deal of physical exertion with ease. 
All private and public schools should have an open-air play- 
ground and a room for exercise, with apparatus affixed therein, 
that the pupils may not hurt themselves : such as swinging 
on the end of ropes attached to a roundabout, which may be 
fixed in a school yard; football, throwing a good-sized bean- 
bag, swinging on rings, with pulley-weights, rowing ma- 
chines, calisthenic exercise; and I believe there ought to be 
exercising apparatus erected in different parts of the city, in 
the parks; it is next to bathing, and aids in giving health, 
agility and strength ; and there should be an official to attend 
and see that the apparatus is not monopolized by one party, 
or the privilege abused, and to preserve order and take care of 
apparatus if left out of doors. 
FULL PHYSICAL POWER. 
No man can obtain his full physical power and knowledge 
of how to use his strength under from three to five years. I am 
sustained in my opinion by such men as Dr. Austin Flint, Dr. 
Sturges, Dr. Perry and many other physicians of vast experi- 
ence, including the great practical knowledge of Mr. Wm. B. 
Curtis, the present sporting editor of the Spirit of the Times, 
the best known authority on this subject, as well as Mr. Harry 
Beaumire, L. E. Myers, M. B. Ford and others who have had 
experience. You can find this out by referring to the com- 
mencement of any champion amateur’s career, to the time 
when he performed his greatest achievement, at whatever he 
was champion of; or by referring to any professional career 
in the same way. 
Atrophy, or wasting away of muscle, is seldom caused by 
over-exercise alone ; if so we should hear of hundreds of cases 
from the circus profession—as some of these men have to per- 
form and strain their muscles twice a day, besides interme- 
diate practice, during the busy season. 106 
ALWAYS STRONG AND HAPPY. 
The cause of atrophy I believe is brought on by dissipation, 
causing poor blood, using up that necessary when much mus- 
cular exercise is performed, not exercise alone. I have 
followed this matter up, keeping close watch on thousands, 
both male and female, and have as yet never known of a case, 
excepting from dissipation or injudicious dieting being the 
first cause, the muscles through which become weak from 
want of sufficient nutriment to feed them. 
The body cannot recuperate after severe exercise without 
sufficient rest, rubbing and cleansing, and partaking of food 
not richer than the stomach can digest from one meal to an- 
other. The first and last suggestion are probably the trouble. 
The first, by being out late at night, and worst of all, in com- 
pany with females; this, of course, is taking away strength and 
rest at the time most needed. The last, in eating rich food at 
the very time he should not, having still to continue his severe 
exercise as usual. 
HEAVY EXERCISE. 
Speaking of heavy exercise, I have known myself to exercise 
so severely, night after night for months together, that many 
nights I have moaned at the pain in my arms; and could not 
undress myself for some time after getting into my room, 
after giving a number of hard lessons, but have always 
recuperated with proper care and treatment, bathing the 
parts most affected well with cold water, then rub well with 
alcohol and soothing the muscles by rubbing them with the 
bare hands downwards; then rest, and no solid food taken 
immediately after any severe exercise, but a small quantity 
may be taken in a liquid form if at night; the rest, with a good 
bath and rubbing in the morning, will bring you out all right. 
When making extra efforts with your muscles, there should be 
no action with the lungs, but hold your breath in all such cases. 
IMPORTANCE OF PHYSICAL EXERCISES. 
Education may be divided into two parts, physical and 
mental. Of the former, exercises or gymnastics are the 
most extensive and the earliest portion. IMPORTANCE OF PHYSICAL EXERCISES. 
107 
Their extent is learnt by an enumeration of them, viz., 
walking, running, leaping, vaulting, pole-leaping, balancing, 
skating, carrying, climbing, and swimming. I have added 
throwing the discus; and, in a course of exercises, I think 
rowing, sailing, riding, and driving would be very improperly 
omitted. 
The object of these exercises is to strengthen the muscular 
system by subjecting it to a regular process of training, and 
to teach the means of employing it most advantageously. 
The expediency of their early acquisition is rendered evident 
by the first tendency of youth being directed to them, by the 
rapid progress made in them, and by the delight derived 
from them at a period when the body is incapable, with real 
or solid advantage, of higher acquirements. 
Their general will be questioned only by those who 
are not aware that the health and vigor of all the bodily or- 
gans depend on the proportioned exercise of each. In active 
exertion, the member exercised swells with the more frequent 
and more copious flow of blood, and heat is developed in it 
with greater abundance ; and if we repeat the same motions 
many times after intervals of repose, all the muscles exercised 
become permanently developed ; a perfection of action ensues 
in the member exercised, which it did not previously possess, 
any deformity by which it is affected is corrected, and strength 
and activity are acquired. That man, therefore, gains the 
most strength who engages in muscular exercises that require 
the application of much power, but which are sufficiently sep- 
arated by intervals of repose. 
It must be remembered, however, that in exercising par- 
ticular muscles only the others become weak. The strength 
of Marshal Saxe was sufficiently great to stop a chariot drawn 
at speed by four horses, by merely seizing the wheel; he bent 
pieces of silver with his fingers, made them into boats as he 
would with paper, and presented them to the ladies. Count 
Orloff, a Russian general, broke the shoe of a carriage horse 
in the same manner ; and there are innumerable examples of 
simila r feats of extraordinary strength. 
Active exercises, at the same time, confer beauty of form, 108 
ALWAYS STRONG AND HAPPY. 
and they even contribute to impart an elegant air and grace- 
ful manners. If the exercise of a limb be continued for some 
time, the member swells, a painful sensation is experienced 
which is termed lassitude, and a difficulty of contraction, 
which is the result of it. If the motion has been excessive, 
and the organic elements in the member have been acted upon 
beyond all physiological lawTs, inflammation would take place, 
and its functions be performed with great difficulty, if at all. 
Such are the effects of exercise on the locomotive system, 
to all the functions of animated beings, so long as they are 
exercised with moderation, equality, and at due intervals, 
working for their own preservation. Of course, the general 
effect of active exercises is marked in proportion to the number 
of parts that share in the motion, or are brought into energetic 
action. In general exercise the increase of organic action is 
not confined solely to the parts which are the seat of muscular 
contraction, but, is repeated throughout all parts of the econ- 
omy, and influences all the functions. 
Thus, as to the vital or nutritive system, exercises taken 
when digestion is not going on excite the digestive faculty: 
taken during its progress, they disorder that function. The 
arterial and venous circulations become more rapid by active 
exercise, which concludes by giving greater force to the 
tissue of the heart. It is the same with respiration and calori- 
fication. The same takes place with regard to nutrition, a 
function which exercise increases, not only in the muscles in 
movement, as we have just seen, but also in the bones, liga- 
ments, vessels and nerves. 
By inducing cutaneous exhalation, it promotes the expulsion 
of injurious agents, produces a fresh color in persons who 
may have become pale through a sedentary life, and to a 
certain extent renders the human constitution, by means of 
habit, proof against the action of surrounding objects. The 
local effects of excessive action, or those which take place in 
the members themselves, are, as before observed, inflammation 
of the muscles. 
Ancient writers inform us that it was a rare thing to meet 
with athletes who, having signalized themselves from their IMPORTANCE OF PHYSICAL EXERCISES. 
109 
earliest youth in gymnastic combats, were of so excellent a 
constitution as to be able, when they had reached a more 
advanced age, to acquire the same honors on contending for 
the prize with grown men. Aristotle assures us that amongst 
the conquerors in the Olympic games, not more than two or 
three at the most could be found to whom nature had granted 
such an advantage. 
In relation to the mental or thinking system, “ every 
movement,” says Cabanis, “becomes in its turn the principle 
or occasion of new impressions, of which the frequent repetition 
and the varied character must increase more and more the 
circle of our judgments, or tend unceasingly to rectify them. 
It hence follows that labor, giving to this word the most 
general signification, cannot but have an influence infinitely 
useful on the habits of the understanding, and consequently 
also on those of the will.” This argument is evidently 
applicable to varied exercise. On the contrary, “ the great 
division of labor, so favorable to the perfecting of the arts, 
contracts more and more the understanding of workmen.” 
Exercises, moreover, inspire confidence in difficult situations, 
and suggest resources in danger. Their consequent influence 
upon the moral conduct of man is such that, by a courage 
which is well founded, because it springs from a perfect 
knowledge of his own powers, he is often enabled to render 
the most important services to others. 
Although the direct effect of exercise is not only to confer 
power on the muscular and other organs, but to multiply 
external impressions, and to occupy with them all the senses 
at once; still minds thus disposed, in general occupy them- 
selves rather with objects of imagination and sentiment than 
with those which demand more complicated operation. The 
sense of muscular power impresses determinations which, 
carrying man perpetually out of himself, scarcely permit him 
to dwell upon impressions transmitted to his brain. The only 
action of that organ, during these exercises, seems to be 
limited to ordering the movements. 
Hence, exercise, especially taken in the open air, amidst 
new and varied objects of sight, is not favorable to reflection 110 
ALWAYS STRONG AND HAPPY. 
—to labors which demand the assemblage and concentration 
of all the powers of the mind. It is, on the contrary, in the 
absence of external impressions, that we become more capable 
of seizing many relations, and of following a long train of 
purely abstract reasoning. As life spent chiefly in active 
muscular exercises would leave in a state of repose those cen- 
tral organs that are subservient to the moral qualities and in- 
tellectual faculties, I agree with Seneca and Camper, in pre- 
scribing all such degrees of exercise as would exhaust the 
mind, and render men incapable of aptitude in science, polite 
literature, and art. 
The cultivation of bodily strength, in preference to every- 
thing else, would establish only the right of the strongest, as 
it is found to exist in the organ of society. To cultivate the 
faculties of the mind exclusively would produce only the 
weakness of sentiment or excess of passion. There is for 
every individual a means of making all these dispositions act 
in harmony; and the due blending of physical and moral edu- 
cation alone can produce it. Let it be remembered that young 
persons will much more easily be withdrawn from the applica- 
tion they ought to pay to the study of the sciences, by insipid 
recreations and trifling games, than by the fatiguing exercises 
necessary for their development and the preservation of their 
health, which, however, habit soon renders easy and delight- 
ful. To what vices do not a sedentary life and the practice of 
gaming give rise?—whilst well-regulated exercises excite 
ambition to excel, and energy in the performance of every 
duty. 
The philosophers of antiquity, such as Aristotle and Plato, 
regarded gymnastic exercises as of vast importance, and con- 
sidered a state defective and badly organized where these exer- 
cises were not instituted. Colleges, called Gymnasia, were 
therefore established everywhere, and superintended by dis- 
tinguished masters. Accordingly, the illustrious men of the 
Grecian and Roman republics, even those who shone in litera- 
ture and the fine arts, received the same physical education. 
The gymnastic exercises which are here recommended are not 
intended to produce athletes, but to strengthen the human IMPORTANCE OF PHYSICAL EXERCISES. 
111 
constitution. One exercise gives solidity, another address; 
and we may even say that the various kinds of exercise are 
sometimes opposed to each other. The strongest peasant is 
far from being the best runner; and the most vigorous dancer 
would probably be deficient in strength. There is, however, 
a mean to be found in the disposition of every individual to 
preserve both skill and strength, and this is what ought to be 
sought. For this purpose, it will suffice young persons to 
practice a few hours every day, sometimes at one exercise, and 
sometimes at another. 
GENERAL DIRECTIONS. 
It only remains for ns to give a few directions as to the 
time, place and circumstances of exercise. The best time for 
the elementary exercises is when the air is cool, as, even in 
summer, it is early in the morning, or after the sun has de- 
clined ; and they should never immediately follow a meal. The 
best place for these elementary exercises is a smooth grass- 
plat, or a firm sandy sea-beach is good, or in the gymnasium 
with instructions. Chasms, stones, and stakes are always 
dangerous. At the commencement, the coat and all unneces- 
sary clothes should be laid aside; and all hard or sharp things 
should be taken from the pockets of the remaining dress. A 
very light covering on the head is best; the shirt-collar should 
be open, the breast being either exposed or thinly covered ; 
and the shoes should be thin soled. 
Sudden changes are always bad; exercise should begin 
gently, and should terminate in the same manner. The left 
hand and arm being commonly weaker than the right, they 
should be exercised till they become as strong. The custom 
is advantageous, not only for all military and mechanical gym- 
nastic exercises, but also for all their operations. The being 
cooled too quickly is injurious. Therefore, drinking when 
very hot, or lying down on the cold ground, should be care- 
fully avoided. No exertion should be carried to excess, as that 
only exhausts and enfeebles the body. Therefore, whenever 
the athlete feels tired, or falls behind his usual mark, he 
should attend his body, then resume his clothes and walk 112 
ALWAYS STRONG AND HAPPY. 
home. The moment exercise is finished, extra cloths should 
always be put on, and the usual precautions adopted to pre- 
vent taking cold. 
In most exercises, a belt or cincture is of utility, and it 
seems, in all ages, to have been naturally employed. The 
weakest savage, who could not follow others in the course 
without panting, would find, by placing his hand over his ab- 
domen, and supporting the liver and other organs which de- 
scend into that cavity, that he was aided in running, and 
breathed more easily, and hence he would make for himself 
a belt. United in societies, men would still preserve their belt, 
though it might not seem particularly advantageous, except 
to those whose active mode of life approached a primitive 
state, such as travelers, couriers and porters. 
The Greeks put on their belts before they commenced 
wrestling; and many physicians, both ancient and modern, 
recommend the use of belts, as being to the whole of the body, 
and to the parts over which they are placed, what the exterior 
sheaths or aponeuroses are to the muscles—bands which em- 
brace and keep fiym the parts over which they are placed. The 
common belt has leathern straps and buckles to fasten it. A 
double cincture for wrestling forms a very strong girth, which 
is put on by pupils who are very strong, when they wrestle. 
These belts may be made of different sizes, for youths of differ- 
ent ages; from two to six inches for wrestlers. Their length 
is in proportion to the size of the person who uses them. These 
belts are very useful in strengthening the abdominal region, 
especially for all strength feats. Riders, also, should furnish 
themselves with belts before getting on horseback, to prevent 
too violent motion of the viscera of the abdomen, and the dis- 
orders which may result from it. The use, indeed, of belts 
will by degrees prove their utility, and they will probably be 
worn even externally, without reference to physical exercises. 
They deserve this the more, because they give an air of light- 
ness and elegance to the shape, and develop the chest. 
The most useful thing in existence is dangerous, if improp- 
erly applied. In very young persons the chest and abdomen 
have been compressed by fastening the belt too tight, or mak- TKAINING. 
113 
ing it too wide; and disorders of digestion and respiration 
have consequently been caused by pushing in the false ribs. 
This is an imprudence that should be avoided. If the belt be 
too low, it may press too much on the lower part of the belly; 
if too high, it may disorder the chest. It must therefore be 
placed on the loins, so as to pass just below the navel; and, as 
said before, it must not be too tight. 
TRAINING. 
The art of training for athletic exercises, or laborious 
exertions, consists in purifying the body and strengthening its 
powers by certain processes which are now to be described. 
The advantages of it, however, are not confined to pedestrians, 
wrestlers, or pugilists; they extend to every one : for, were 
training generally introduced, instead of medicine, for the pre- 
vention and cure of diseases, its beneficial consequence would 
assuredly prolong life and promote its happiness. Every physi- 
ologist knows that all the parts which compose the human 
body—solids as well as liquids—are successively absorbed and 
deposited. Hence ensues a perpetual renovation of them, reg- 
ulated by the nature of our food and general habits. The 
health of all the parts and the soundness of their structure 
depend on this perpetual absorption and renovation. Now, 
nothing so effectually as exercise excites at once absorption 
and secretion. It accordingly promotes all the vital functions 
without hurrying them, renovates all the parts, and preserves 
them apt and fit for their offices. 
It follows, then, that health, vigor, and activity chiefly 
depend upon exercise and regimen ; or, in other words, upon 
the observance of those rules which constitute the theory of 
training; and, although not commonly resorted to as the 
means of restoring invalids to health, there is every reason to 
believe that it would prove effectual in curing many obstinate 
diseases, such as bilious complaints, obesity, gout, and 
rheumatism. 
The ancients entertained this opinion. They were by no 
means unacquainted with or inattentive to these instruments 114 
of medicine, although modern practitioners appear to have no 
idea of removing disease, or restoring health, but by pouring 
drugs into the stomach. Herodotus is said to have been the 
first who applied the exercises and regimen of the Gymnasium 
or outdoor exercise to the removal of disease, or the mainte- 
nance of health. Among the Romans, Asclepiades carried this 
so far that he is said, by Celsus, almost to have banished the 
use of internal remedies from his practice. He was the in- 
ventor of various modes of exercise and gestation in Rome. In 
his own person he afforded an excellent example of the wisdom 
of his rules and the propriety of his regimen. Pliny tells us 
that, in early life, he made a public profession that he would 
agree to forfeit all pretensions to the name of a physician 
should he ever suffer from sickness, or die but of old age; and, 
what is extraordinary, he fulfilled his promise, for he lived 
upwards of a century, and at last was killed by a fall down 
stairs. 
Modern experience sufficiently proves that exercise is the 
most powerful strengthener of the muscles and of every part 
on which activity depends. In its operation on the vital 
system, training always appears to benefit the state of the 
lungs. Indeed, one of its most striking effects is to improve 
the wind : that is, to enable a man to draw a larger inspira- 
tion and to hold his breath longer. As to the intellectual 
system, Sir J. Sinclair observes that, by training, the mental 
faculties are also improved; the attention being more ready, 
and the perception more acute. 
It must be admitted that the most beneficial consequences 
to general health arise from training. The simplicity of the 
rules for it is assuredly a great recommendation to a trial of 
the experiment. The whole process may be resolved into 
the following principles :—1st, the evacuating, which cleanses 
the stomach and intestines; 2d, the sweating, which takes off 
the superfluities of fat and humors; 3d, the daily course of 
exercise, which improves the wind and strengthens the 
muscles; and, lastly, the regimen, which nourishes and 
invigorates the body. To those who are to engage incorporeal 
exercises beyond their ordinary powers, it is indispensably 
ALWAYS STRONG AND HAPPY 115 
TRAINING. 
necessary. The issue of a contest will, at the hour of trial, 
in a great measure, depend upon relative condition, as effected 
by training. 
Training was known to the ancients, wTho paid much at- 
tention to the means of augmenting corporeal vigor and activ- 
ity. Accordingly, among the Greeks and Romans certain 
rules of exercise and regimen were prescribed to the candi- 
dates for gymnastic celebrity. AVe are assured that among 
the Greeks, previous to the solemn contests at the public 
games, the strictest temperance, sobriety, and regularity in 
living were indispensably requisite. The candidates were, at 
the same time, subjected to daily exercise in the Gymnasium, 
which continued during ten months, and which, with the pre- 
scribed regimen, constituted the preparatory training adopted 
by the athletse of Greece. Among the Romans, the exercises 
of the palaestra degenerated from the rank of a liberal art, 
and became a profession, which was embraced only by the 
lowest of mankind, the exhibitions of the gladiators being 
bloody and ferocious spectacles, which evinced the barbarous 
taste of the people. The combatants, however, were regu- 
larly trained by proper exercise and a strict observance of 
regimen. 
Pure and salubrious air was deemed a chief requisite. Ac- 
cordingly, the principal schools of their athletse were estab- 
lished at Capua and Ravenna, the most healthy places in 
Italy; and previous to entering on this regimen the men 
were subjected to the evacuating process, by means of emet- 
ics, which they preferred to purgatives. 
In the more early stages of training their diet consisted of 
dried figs, new cheese, and boiled grain. Afterwards animal 
food was introduced as a part of the athletic regimen, and pork 
was preferred to any other. Galen, indeed, asserts that pork 
contains more real nutriment than flesh of any other kind 
which is used as food by man. This fact, he adds, is decidedly 
proved by the example of the athletse, who, if they live but 
for one day on any other kind of food, find their vigor mani- 
festly impaired the next. The preference given to pork by the 
ancients, however, does not correspond with the practice of 116 
ALWAYS STRONG AND HAPPY. 
modern trainers, who entirely reject it; but in the manner of 
preparing the food they exactly agree—roasting or broiling 
being by both preferred to boiling, and bread unfermented to 
that prepared by leaven. A very small quantity of liquid was 
allowed to the athletse, and this was principally water. They 
exercised in the open air, and became familiarized by habit to 
every change of the weather, the vicissitudes of which soon 
ceased to affect them. 
To exercise their patience, and accustom them to bear pain 
without flinching, they were occasionally flogged on the back 
with the branches of a kind of rhododendron, till the blood 
flowed. By diminishing the quantity of the circulating liquid, 
this rough kind of cupping was also considered salutary, as 
obviating the tendency to plethora or redundancy of blood, to 
which they were peculiarly liable—a proof, if true, of the nour- 
ishing qualities of their food. 
When the daily exercises of the athletse were finished, they 
were refreshed by immersion in a tepid bath, where the per- 
spiration and sordes—scurf, pustules, or filthy adhesions— 
were carefully removed from the surface of the body by the 
use of the brush.* The skin was then diligently rubbed dry, 
and again anointed with alcohol and oil. If thirsty, they were 
permitted to drink a small quantity of water. They then 
took their principal repast, after which they used no more ex- 
ercise that day. They occasionally also went into the cold 
bath in the morning. They were permitted to sleep as many 
hours as they chose ; and great increase of vigor, as well as 
of bulk, was supposed to be derived from long-continued and 
sound repose.f The sexual intercourse was strictly pro- 
hibited. 
The manner of training among the ancients bears some 
resemblance to that practiced by the moderns. Perhaps it is 
because their mode of living and general habits were some- 
what different from those of the present age that a difference 
of treatment is now required to produce the same effects. The 
* For this instrument rough coarse cloths are adopted. _ 
f Little rest is now prescribed ; but its quantity should depend upon 
circumstances of fatigue, etc. 117 
great object of training for running or boxing matches is to 
increase the muscular strength and to improve the free action 
of the blood and lungs, or wind, of the person subjected to the 
process. Seeing that the human body is so capable of being 
altered and renovated, it is not surprising that the art of 
training should be carried to a degree of perfection almost 
incredible; and that, by certain processes, the muscular 
power, the breath (or wind), and the courage of man should 
be so greatly improved as to enable him to perform the most 
severe or laborious undertakings. 
That such effects have been produced is unquestionable: 
they are fully exemplified in the astonishing exploits of our 
most celebrated pedestrians and pugilists, which are the infal- 
lible results of such preparatory discipline. The skilful trainer 
attends to the state of the bowels, the lungs, and the skin; 
and he uses such means as will reduce the fat, and at the same 
time invigorate the muscular fiber. The patient is purged by 
drastic medicines; he is sweated by walking under a load of 
clothes, and by lying between feather beds; and his limbs are 
roughly rubbed. His diet is beef or mutton, light wine, ale 
and water—amount about thirty ounces per day. He is grad- 
ually inured to exercise, by repeated trials in walking and 
running. By extenuating the fat, emptying the cellular sub- 
stance, hardening the muscular fiber, and improving the 
breath, a man of the ordinary frame may be made to fight for 
one hour oi more, with the utmost exertion of strength and 
courage, or to go over one hundred miles in twenty-four 
hours. 
The trainer, before he proceeds to apply his theory, should 
make himself acquainted with the constitution and habits of 
his patient, that he may be able to judge how far he can, with 
safety, carry on the different parts of the process. The nature 
of the patient’s disposition should also be known, that every 
cause of irritation may be avoided; for, as it requires great 
patience and perseverance to undergo training, every expedi- 
ent to soothe and encourage the mind should be adopted. 
The skilful trainer will, moreover, constantly study the 
progress of his art, by observing the effect of its process, 
TRAILING. 118 
ALWAYS STRONG AND HAPPY. 
separately and in combination. If a man retain his health and 
spirits during the process, improve in wind, and increase in 
strength, it is certain that the object aimed at will be ob- 
tained ; but, if otherwise, it is to be apprehended that some 
defect exists, through the unskilfulness or mismanagement of 
the trainer, which ought instantly to be remedied by such 
alterations as the circumstances of the case may demand. It 
is evident, therefore, that in many instances the trainer must 
be guided by his judgment, and that no fixed rules of manage- 
ment can, with absolute certainty, be depended upon for pro- 
ducing an invariable and determinate result. In general, how- 
ever, it may be calculated that the known rules are adequate 
to the purpose, if the pedestrian strictly adhere to them and 
the trainer bestow a moderate degree of attention to his state 
and condition during the progress of training. 
It is impossible to fix any precise period for the completion 
of the training process, as it depends upon the previous condi- 
tion of the pedestrian; but from six weeks to two months, 
in most cases, will be sufficient, especially if he be in tolerable 
condition at the commencement, and possessed of sufficient 
perseverance and courage to submit cheerfully to the priva- 
tions and hardships to which he must unavoidably be sub- 
jected. The criterion by which it may be known whether a 
man is in good condition—or, what is the same thing, whether 
he has been properly trained—is the state of the skin, which 
becomes smooth, elastic and well-colored, or transparent . The 
flesh is also firm, and the person trained feels himself light 
and full of spirits. In the progress of the training his con- 
dition may also be ascertained by the effect of the sweats, 
which cease to reduce his weight; and by the manner in which 
he performs one mile at the top of his speed. It is as difficult 
to run a mile at the top of one’s speed as to walk a hundred ; 
and therefore, if he performs this short distance well, it may be 
concluded that his condition is perfect, or that he has derived 
all the advantages which can possibly result from the training 
process. 119 
TRAINING. 
COMPARATIVE STRENGTH OF DIFFERENT RACES. 
A few words may be here added on the comparative strength 
of different races of men. In order to procure some exact re- 
sults on this point, Peron took with him on his voyage an in- 
strument called a dynamometer, so constructed as to indicate 
on a dial-plate the relative force of individuals submitted to 
experiment. He directed his attention to the strength of the 
arms and of the loins, making trial with several individuals of 
each of the races among whom he then was, viz., twelve 
natives of Van Diemen’s Land, seventeen of New Holland, 
fifty-six of the Island of Timor, seventeen Frenchmen belong- 
ing to the expedition, and fourteen Englishmen in the colony 
of New South Wales. The following numbers express the 
mean result in each case: 
1. 
Van Diemen’s Land 
Strength of the Arms. 
Kilogrammes. 
. . 50.6 
Strength of the Loins. 
Myriagrammes. 
2. 
New Holland 
. . 50.8 
10.2 
3. 
Timor 
. . 58.7 
11.6 
4. 
French .... 
. . 69.2 
15.2 
5. 
English .... 
. . 71.4 
16.3 
The highest numbers in the first and second class were, 
respectively, 60 and 62 ; the lowest in the English trials 63, and 
the highest 33, for the strength of the arms. In the power of 
the loins, the highest among the New Hollanders was 13 ; the 
lowest of the English 12.7, and the highest 21.3. “ These 
results,” observes Mr. Lawrence, “ offer the best answer to 
declamations on the degeneracy of civilized man. The attri- 
bute of superior physical strength, so boldly assumed by the 
eulogists of the savage state, has never been questioned or 
doubted. Although we have been consoled for this supposed 
inferiority by an enumeration of the many precious benefits 
derived from civilization, it has always been felt as a some- 
what degrading disadvantage. Bodily strength is a concomi- 
tant of good health, which is produced and supported by a 
regular supply of wholesome and nutritious food, and by active 
occupation. The industrious and well-fed middle classes of a 
civilized community may, therefore, be reasonably expected 120 
ALWAYS STKONG AND HAPPY. 
to surpass, in this endowment, the miserable savages, who 
are never well-fed, and too frequently depressed by absolute 
want and all other privations. 
POSITION. 
Before entering into a detail of exercise, it is necessary to 
attend to what is termed position. A standing position is the 
action by which we keep ourselves up. Indeed, this state, in 
which the body appears in repose, is itself an exercise, for it 
consists in a continued effort of many muscles; and the expla- 
nation we shall give of it will much facilitate that of walking. 
Everyone has observed that during sleep, or a fainting fit, 
the head inclines forward and falls upon the breast. In this 
case it is in accordance with the laws of gravity; for the 
head, resting on the vertebrae which support it at a point of its 
basis which is nearer the posterior than anterior part, cannot 
remain in an upright position in standing, except by an effort 
of the muscles at the back of the neck : it is the cessation of 
this effort that causes it to fall forward. The body also is 
unable to remain straight without fatigue. The vertebral 
column being placed behind, all the viscera or parts contained 
by the chest and belly are suspended in front of it, and would 
force it to bend forward unless strong muscular fibers held it 
back. A proof of this may be seen in pregnant and dropsical 
women, who are compelled, in consequence of the anterior part 
of the body being heavier than usual, to keep the vertebral 
column more fixed, and even thrown backward. The same 
observation may be made with regard to the pelvis, basin, or 
lowest part of the trunk, which by its conformation would 
bend upon the thighs, if not kept back by the great mass of 
muscular fibers that form the hips. In front of the thighs, 
again, are the muscles, which, by keeping the kneepan in 
position, are the means of preventing the leg from bending. 
Lastly, the muscles forming the calves, by contracting, are 
the means of preventing the leg from bending upon the foot. 
And I may state here, that I will take any person para- 
lyzed from head to foot, and make them stand on their feet, and TRAINING. 
121 
have done so by a process of only binding the knees, tranks 
and abdomen to a board behind them. 
Such is the general mechanism of the standing position. 
It is, therefore, as we observed, a concurrence of efforts; 
almost all the extending muscles are in a state of contraction 
all the time that this position is maintained, and the conse- 
quence is, a fatigue which cannot be endured for any great 
length of time. Hence we see persons in a standing position 
rest the weight of their body, first on one foot, then on an- 
other, for the purpose of procuring momentary ease to certain 
muscles. For this reason, also, standing still is more fatiguing 
than walking, in which the muscles are alternately contracted 
and extended. 
A question of importance on this subject is, what position 
of the feet affords the greatest solidity in standing? We will 
not enter into a detail of the numerous controversies by which 
some have defended or repudiated the position with the toes 
turned forward or outward : it will be sufficient to state the 
fact, that the larger the base of support the firmer and more 
solid will the position be, and to adopt, as a fundamental one, 
the military position, which has been found practically the 
best by those who have nothing else to do but to walk. The 
equal squareness of the shoulders and body to the front is 
the first great principle of position. The heels must be in a 
line, and closed; the knees straight; the toes turned out, with 
the feet forming an angle of sixty degrees; the arms hanging 
close to the body; the elbows turned in, and close to the sides; 
the hands open to the front, with the view of preserving the 
elbow in the position above described ; the little fingers lightly 
touching the clothing of the limbs, with the thumb close to the 
forefinger; the belly rather drawn in, and the breast advanced, 
but without constraint; the body upright, but inclining for- 
ward, so that the weight of it may principally bear upon the 
fore part of the feet; the head erect, and the eyes straight to 
the front (as in Fig. 116, page 188). 
To these brief directions I must add, that, in standing, the 
whole figure should be in such a position that the ear, shoul- 
der, haunch, knee, and ankle are all in a line; that it must be 122 
ALWAYS STRONG AND IIAPPY. 
stretched as much as possible, by raising the back of the head, 
drawing in the chin, straightening the spine, rising on the 
hips, and extending the legs; that the object of keeping the 
back thus straight is to allow of -standing longer without 
fatigue; that it is important to expand the chest, and to 
throw the shoulders back, with the shoulder-blades or 
scapulae quite hat behind ; and that though in military in- 
structions the body is thus inclined forward in standing with- 
out arms, yet when these are assumed the body is immedi- 
ately thrown about two inches backward, into a nearly per- 
pendicular position. This position, therefore, will be modified 
in walking, and especially in ordinary walking; but it is an ex- 
cellent fundamental position, and it cannot be too accurately 
acquired. Avoid advice from charlatans. 
This is the amount of the drill-sergeant’s instructions as to 
position, though this last part is omitted in the manual de- 
scribing the Field Exercise and Evolutions of the Army. 
There are some men who spring up—from where nobody 
knows—pretending to know a good deal about training, and 
who often do great injury by giving advice on what they 
know but little of. These harmful counselors have usually 
had transactions of some slight sort with a professional 
trainer or pedestrian, and having thus acquired a smattering 
of the art, put themselves forward as authorities on training ; 
even going so far as to traduce their instructors and to boast 
of a greater knowledge of his business than he has himself, 
although the instructor may have devoted a lifetime to the 
profession. Their pretenses can, of course, impose on no one 
who is at all acquainted with the requisites and abilities of a 
scientific trainer. No professional would pay the slightest 
heed to their vagaries, nor should amateurs suffer themselves 
to be deluded by such false guides. 
A good trainer must be a man of deep thought, some edu- 
cation, and a great deal of practical experience. The last- 
named qualification is particularly essential, as without it no 
athlete can have confidence in the correctness of his advice, or 
hope to meet the manifold requirements of his often difficult 
and trying position. TKAINING. 
123 
The first things to be considered when going into training 
are the state of the contestant’s health, his present occupation 
and mode of living. The last should be changed gradually; 
an abrupt change from high living and little bodily labor to a 
course of plain food and hard work is often productive of the 
worst results with amateurs, especially it is not beneficial to 
change suddenly from one course of living to another diametri- 
cally opposite, though the mechanic, farmer, and others accus- 
tomed to manual labor, or the amateur who has trained before, 
would suffer least by such a change. 
One who is taking his first lessons in training should bear 
in mind that the body being called upon to put forth greater 
exertion than it is in the ordinary course of one’s daily pur- 
suits, and hard work being demanded of muscles that are 
ordinarily but little exercised, the blood is forced through the 
arteries and their capillaries with unwonted force, and conse- 
quently it tends to be congested, not only at the extremities, 
but also at the surface of the entire body.* The blood is, in 
fact, driven to the ends of the capillaries with a force and in 
a volume that temporarily overtaxes their power for distribu- 
ting it and the power of the venous capillaries for taking it 
up and carrying it into the veins. As a result the hands and 
feet present a swollen appearance; in a lesser degree there is 
sometimes congestion of the blood vessels of the head, produc- 
ing a condition in many respects comparable to that produced 
by indulgence in alcoholic drink; but after awhile, and indeed 
very soon, the circulatory system adapts itself to the require- 
ments of the case. To overcome this tendency to congestion, 
I enjoin on the man who begins a course of training nine 
days of steady work, with careful attention to whatever makes 
for the body’s well-being. 
*To show how the blood may be congested at the extremities by natural force 
and will power, I may recount a demonstration given by me some years ago in 
the presence of many physicians at Bellevue Hospital, New York. By swinging 
the arm round and round with great rapidity, I forced the blood through the 
pores of the hand; with the other hand I swept it off, and the quantity of blood 
that oozed out was quite considerable. The experiment of course produced 
some swelling of the arm and distention of the blood vessels: but that condi- 
tion soon disappeared and I suffered no consequent inconvenience. 124 
ALWAYS STRONG AND HAPPY. 
Another symptom which sometimes alarms beginners of a 
course of training is the swelling of the limbs; but there is no 
danger unless the exercise that produces it is carried to 
excess. 
If there is excessive exertion while the blood is in bad 
condition, abscesses and sores may result. When such a state 
of things is threatened, recourse is to be had to Turkish baths, 
to purgative medicines, and to the employment of dilute 
ammonia water for the skin, by these stimulating and arous- 
ing to vigorous action the whole excretory system. (See 
lotion. See also page 66 for an account of the production 
of sores by force of circulation.) 
After nine days of regulated exercise the capillary vessels 
are able to respond to all the demands made upon them by 
the increased force and frequency of the heart’s action, and 
there is no longer either congestion or swelling. 
Then should follow nine days of exercise for strengthen- 
ing the muscles, regulating the action of internal parts, and 
bringing out the strong and the weak points of the feet. 
In the third nine-day period, the man under training, 
provided he takes good care of himself and avoids over-fatigue, 
can come down to fine work, the tendons being now supple, 
the muscles ready to respond to every demand, the arteries 
and veins capable of conveying in an even flow the blood as 
it courses through the system, and all superfluous adipose 
having been disposed of by exercise and dieting; while all 
the organs are working in unison. 
RUNNING. 
The first lesson a runner has to learn is how to “ nurse” 
himself, that is, how to economize his forces, by refraining as 
far as possible from unnecessary and excessive movements of 
the body. Movements of the trunk tax the muscles of the 
loins and impede the action of the legs; needless movements 
of the head tend to distract the attention of the runner; and 
those of the arms simply involve a wasteful expenditure of force: 
all this disordered action drives the head wild. You see RUNNING. 
125 
examples of this in the work of novices: the head ever changing 
its posture, the arms swaying violently, the trunk twisting it- 
self in the effort to outrun the legs, and the legs themselves 
thrown out in a variety of angles. To say nothing of the ab- 
solute waste of energy implied in these disordered movements, 
the respiration is seriously impeded, and consequently the due 
aeration of the blood is hindered by the irregular action 
of the head and arms, and the endurance of the runner is im- 
paired. Like a prancing horse, the man makes little headway. 
The arms should have a motion in harmony with the mo- 
tion of the legs, for unless arms and legs work in unison, the 
propulsion of the body is impeded; but the arms should not be 
allowed to swing forward much beyond the thighs, except by 
a short distance runner. 
The art of running has to be learned. For weeks, or for 
months, the beginner must learn how to run properly without 
regard to speed. In starting, the body is to be bent slightly 
forward, left arm up and out, right arm back. In bounding 
off the mark, let his first thought be, not about reaching at 
once his highest speed, but about the carriage of his body. 
The arms should be down and behind the body: this permits 
free expansion of the chest by relieving it of the weight of the 
arms. (For better lung inflation, see above.) It also saves the 
motion of the loins. The action of the legs must be uniform, so 
that the muscles operating the joints may have the same func- 
tion to perform from the beginning of the race to the end, and 
not be obliged, with needless expenditure of nervous and 
muscular energy, to adapt themselves to the execution of a 
variety of irregular movements. Perfect as is the mechanism 
of the human frame, it works better and more smoothly when 
the task it has to perform is simply the repetition of identical 
movements than when the movements are changed from 
minute to minute: for one thing, the “oiling” of the machine 
—the supply of synovial fluid—is less likely to fail or to be 
deficient when the demand for it is constant and uniform than 
when it varies: hence, the more uniform the movements of 
the runner, the smoother and the easier is the action of his 
joints 126 
ALWAYS STRONG AND HAPPY. 
The action in a ran of one mile is the same as in a ran of 
five miles or ten miles, with the exception that in the longer 
runs a man should settle down to a steady gait and rest and 
nurse himself more. When in practice, a runner should try to 
breathe through the nostrils, and to snort like the race-horse. 
When he has acquired this faculty of nasal respiration on the 
practice ground, he can employ it when he is competing as 
much as he can. It is, in fact, the proper way of breathing, 
but very few employ it, nor do mothers teach their children 
to breathe through the nostrils, whether sleeping or awake. 
Our Indians invariably use this mode of respiration: hence 
they have such large nostrils; hence, too, they are less subject 
than we to lung diseases. Air inhaled through the nasal pas- 
sage is strained of floating particles, and is assimilated to the 
body’s temperature before it enters the lungs: thus two causes 
of throat and lung troubles—cold and the introduction of 
irritant particles—are obviated. 
If one wishes to attain some proficiency in running with- 
out subjecting himself to the stern discipline of the trainer, let 
him, in the intervals of his business duties or of his studies, as 
the case may be, avail himself of every opportunity that pre- 
sents itself of taking a run over any unobstructed stretch of 
roadway that may offer itself, across the road or anywhere else, 
always regulating the movements of the legs and the carriage 
of the body according to the directions for running prescribed 
for beginners and for proficients in their practice work. Let 
him take his practice trials just the same. 
A man in training to run a mile may run one-half or three- 
quarters of a mile (not more) if living near the track, not 
otherwise, at an easy gait before breakfast. He should then 
take either a towel-bath or a light shower-bath. If the water 
is cold, just wet the body, one arm first, then the other, then 
one leg, and afterwards the other, next the head and finally 
the trunk. After the bath, an attendant should rub the man’s 
body dry without delay, giving special care to the feet and to the 
toes where their surfaces come into contact. This rubbing and 
drying is a most important operation and should be performed 
with scrupulous care; especially after the afternoon trial, which, 127 
as the time of the race draws near, is the hardest task of the 
day. The attendant who does the rubbing should have the 
whole surface of his hand in close contact with the man’s 
body; thus the “flow of magnetism” (as trainers not inaptly 
style the more than merely mechanical effect of thorough and 
skillful rubbing) will be unimpeded and continuous. 
When undergoing the operation of rubbing, during the 
first part of it the man may be in the standing posture. Then 
the attendant with both hands rubs the man’s arms, then his 
body, down the back and front, on the chest and abdomen, 
then the small of the back, around the loins, the posterior 
muscles and the thighs, back and front at the same time, al- 
ways pressing each hand toward the centre and downward. 
Then, with the man reclining his back upon a couch, the attend- 
ant, with both hands, at first rubs from the thigh down to 
the foot in one stroke, then from thigh to knee and along the 
shin, then with one hand after the other down the sides of the 
legs, and last the foot: this, as said before, with the whole 
surface of his hand, and not, as many do, with the tips of the 
fingers, one after the other. Then he rubs the back of the legs, 
from the posterior muscles downward to the heel, in one sweep, 
bearing, with some pressure, on the muscles, but not so as to 
hurt. In this movement, let the “ heel” of the hand follow 
the course of the arteries and of the main nerve, which is in the 
centre of the limb, in the front of the arm and the back of the 
leg. Finally, the man having risen from the couch, the whole 
body gets one light rub down front and back. By this pro- 
cess of rubbing the blood is forced through the arteries, and 
thence into the uttermost capillaries, carrying nutriment and 
vital force to every part. When a man is “in condition,” his 
blood is dense, thick, rich in all the elements that go to the 
building up and repair of muscular tissue: all trainers know, 
or should know, that it is almost “as thick as mucilage” and 
as adhesive: the blood of a man not in condition, on the con- 
trary, is thin. From all this, it is plain that the operation of 
rubbing is of very high importance in the training of a runner. 
Lotion should not be applied without a previous good rubbing 
of the body, one side at a time. Always apply the lotion to 
RUNNING, 128 
ALWAYS STRONG AND HAPPY 
the back first, for that is the part that is used the most to pro- 
pel the body—a fact which but few trainers know. Be careful 
to keep your body guarded against chill, and to have abun- 
dance of pure air for the lungs. A trainer must be kind and 
forbearing with his man, and strive to keep him always in 
good humor and satisfied, especially just before the race, when 
a man is likely to be fretful. If it becomes necessary to correct 
him while he is in this mood, do it with all gentleness, for he 
is wrought up to a high pitch and easily irritated. 
On the third day or even the second day before the race, the 
man may make a trial run, but anything like a decisive trial 
should not be attempted. A man may have just a little spin in 
the morning of the race—say two starts, and a little run around 
the track: this, if he has his quarters on the track grounds; 
but if he has to go any distance to the track, he will better 
husband his strength. 
After the rubbing, put the man’s clothes on immediately, 
and see that each article of dress is rightly adjusted. First put 
the shirt on, then the breeches. I have devised a plan for at- 
taching a suspensory to the breeches, and then securing it by 
a band about the waist: thus the suspensory can be worn 
without the least discomfort. In putting the pusher on 
the long side up, be sure there is no wrinkle in it and 
that it is well on. Pull the toes apart and place them proper- 
ly. In putting on the shoe, take care to have the tongue 
pulled straight. All these little things go towards winning the 
race. The lace of the shoe should be of thick wax-end, or of 
strong linen fish line, not silk, be sure. When your man 
is about to go to the mark be sure to have plenty of company 
around him to divert his mind from thinking too anxiously 
about his race, thus saving his nerve force for the contest, and 
send him off in a pleasant state, and before he begins to think 
of himself he will have run considerable distance. 
On the day of the race, before it is run, he should, if possi- 
ble, be restricted to one meal, though if he works through the 
day, he must have two meals. Let him sleep late on the 
morning of the race day. For the three nights preceding the 
race, never let your man be out of your sight, even for a 129 
moment, if possible. If he works day and evening, and feels 
hungry outside of meal-times, give him a little of the follow- 
ing mixture, say, one-half wineglassful (in case he is an ab- 
stainer from spirituous liquors, add only a few teaspoonfuls of 
sherry and an infusion of mixed green and black tea), mixed 
as follows: one-half pint of sherry, white four eggs, one small 
package of saffron. Simmer for one-half hour in one-half pint of 
water; then add sherry and eggs, not till cold, squeezed and 
strained. Administer in small quantities at a time when go- 
ing to the race. In dieting, I don’t mind a piece of pie, such 
as cranberry, apple, damson or strawberry, not sweet and 
without much crust, to those that are not fat or inclined to 
take on fat. For other information on diet, see diet list. 
Lemon juice occasionally after meals, to the fat man, especial- 
ly after a rich meal. 
RUNNING. 
For the fat man—Ammonia, white wine vinegar, alcohol 
and distilled water, equal parts. 
In applying the lotion keep clear of the privates, the back 
of the knee-joints and between the toes. 
For chafing—Small spoonful of pulverized citric acid, six 
oz. mutton tallow, one oz. spermaceti, heat and mix well. 
For pain—One-quarter chloroform, one-quarter ammonia, 
one-eighth camphor, one-eighth olive oil, one-eighth oil of 
spike, one-eighth oil of origanum. For excessive pain, leave 
out the oil, add more ammonia and a spoonful of cayenne 
pepper. This can be used on the knuckles, or on the com- 
mencement of training, to take away soreness. Not to be ap- 
plied around the privates or to any part that is likely to chafe. 
Lotion for the thin man: One-half alcohol, one-eighth pure 
olive oil, one-eighth tincture of capsicum, one-eighth chloro- 
form, one-eighth spirits of camphor. 
The investing of the body with fit and proper clothing is 
a matter of no secondary importance, whether it be a question 
of running or of street costume, of the attire of a trainer or of 
a business man. In the case of the runner, his drawers should 
fit snugly around the waist. 
LOTIONS. 130 
ALWAYS STRONG AND IIAPPY. 
See that your mouth is kept clean and that your bowels 
are kept open in the natural way, by proper dieting—by fruit 
and vegetables, not by drugs. 
Rub the body and then take a towel or shower bath, and 
after a little exercise to create reaction, kick out with the legs, 
raising and landing on the forepart of the feet. Take a trot, 
if it is only around your room, and always act sleepy on re- 
tiring. A good rub before arising by a good man will benefit 
you. 
HOW TO MAKE RUNNING SHOES. 
See that the first sole is stiff and good under the spikes. 
A good piece of cork should be put under the spikes and 
its edges shaved down very thin along the line of the stitches 
that hold the outer and inner soles together. This cork forms 
a bed for the spikes. To make it doubly sure, a piece of canvas 
should be laid over the spikes to prevent them from cutting 
the cork. Furthermore, the two soles should be held firmly 
together by a line of stitches through the centre between the 
spikes. Good horse-hide is as good a leather as you can get: 
it has but little stretch, and holds the foot without yielding, 
when once you have got a fit; and have the shoe made as 
light as possible.* 
To procure the proper shoe be sure to strike headquarters. 
*Here I would remark that a trainer must observe as closely the action of 
his man when he is “off” as when he is at his best : the knowledge so acquired 
enables him to foresee and to provide in time against untoward contingencies. 
Let the trainer look carefully after the runner’s feet. Evening and morning 
they should be washed in cold water ; the reaction is highly beneficial—it seems 
to give tone to the whole system. The feet should never be allowed to become 
cold, especially at the time of the race. If they do become so, then with warm 
hands rub them well and rapidly, engaging the help of another person if possi- 
ble. Rub downward toward the end of the toes till they are warm ; cuddle the 
body and legs up well, and move the man around as soon as you can. A good 
jockey knows this. See how he keeps his horse blanketed, rubs him, cares for 
him, feeds him well, and usually sleeps with him the night before the race. So 
must you do with your man. SELF-TREATMENT. 
131 
PROPER DRESSING. 
His shoes must be easy, not a hair’s-breadth too wide or too 
narrow: it must be impossible for them when laced to chafe 
the feet at any point. The business man may wear suspen- 
ders and a belt too, or a belt for a short time and suspenders 
for a long time: but he must change from the one to the other 
occasionally, in order to relieve the muscles, nerves and blood 
vessels from the effects of the pressure exerted upon them by 
those articles of attire. Clothing that prevents free play of the 
muscles or that interferes with the free circulation of the 
blood should not be worn—no stiff-starched shirt bosoms, no 
chest-constricting undershirt or vest or coat, no gaiter-shoes 
with elastic web spring compressing the veins and arteries of 
the feet. 
SELF-TREATMENT. 
I will outline here a course of self-treatment, from arising 
in the morning to retiring at night, for professional and 
amateur. 
One’s actions in the morning must depend somewhat on 
the climate of the place he is in. If in a part of the country 
where fever and ague are prevalent, it is well, if the atmos- 
phere is not dry when you arise, which should be about 7 a.m. 
in winter and 6 a.m. in summer, to close the windows, 
then proceed with your toilet. Cleanse the teeth thoroughly; 
after which, if in dread of catching the fever, take a spoonful, 
not more, of whiskey or brandy, with or without an equal 
quantity of water. If you have no signs and no fear of the 
disease, this dose is best let alone. Its use is decidedly con- 
trary to the strict rules of training. Nevertheless, the liquor 
is an admirable preventive, and it is certainly much better 
to keep clear of the ague than to first catch and then try— 
perhaps vainly—to cure it. 
Bathing should be conducted according to the state of the 
weather. If in a malarial climate be careful with the use of 
water in every way. If fine, take a bath; if damp, wet a 132 
towel in cold water and ring it out, going over the body 
quickly. Follow with a good dry rubbing, it is better. 
Bathe in the river in summer, and after the sun is out. 
If in a climate where there is no danger of ague, you may 
bathe freely after returning from any heavy exercise; if in- 
doors, you add occasionally a handful of salt to your water, 
and use a little alcohol or bay rum on the skin after bathing. 
A bath may be taken in or out of doors if warm enough. In 
the sea in summer it is very refreshing—15 to 25 minutes in 
the water is long enough, and too long for a slim person. 
Never stay in long enough to get a chill. On going in, wet 
the body all over with the hands, especially the back of the neck. 
All bathing becomes a pleasure if done properly, and benefits 
the body. A slim person should dash in and splash around 
in the water and out again. If not bathing the whole of the 
body be sure and bathe the back of the neck, down the 
shoulder, arms and feet. 
The hardest part of the day’s work should be done at 
about the time your contest may come off, if possible. Exer- 
cise at the feat you are training for, if it be convenient, or at 
something similar. A pleasant walk for two or three miles 
before breakfast is good. You should not work hard enough, 
however, to cause perspiration before breakfast, and a rest is 
necessary before eating either meal. 
At breakfast food should always be plain, and not more 
than two or three kinds—such as plain meat, mutton or beef- 
steak broiled, cold or warm chicken, eggs, with brown or white 
stale bread. A little oatmeal, rice, wheaten grits or fruit may 
be added; and only 4 and 6 ounces of liquid for medium-sized 
man should be allowed, and that only to be taken after or at 
the end of the meal,—weak tea or coffee, mixed tea is best. 
See diet table. 
ALWAYS STRONG AND HAPPY. 
BREAKFAST. 
In the following table will be found several different 
breakfasts, enough for every day of the week: 
No. 1.—Steak and rice, not much seasoning; one apple, green- TRAINING 
133 
ing the best; stale bread ; tea, not too strong, no milk, one 
piece sugar. 
No. 2.—Three or four eggs broken up in glass, with a piece of 
toast or bread ; some cold chicken ; celery, watercress, or 
radishes, eaten with one inch of green tops on. 
No. 3.—Whole wheat boiled, with no sugar ; cold roast mutton 
or beef, with whole raw tomatoes; apple sauce, prunes, 
raspberries, strawberries or peaches, not more than a 
small saucerful of any; cup of tea. 
No. 4.—A good piece of loin steak, broiled, with eggs broken 
on it; Boston brown bread, and pear, orange, apple or any 
of the fruits mentioned in diet table. 
No. 5.—Fish and egg sauce, any mentioned in diet table, boiled 
or broiled ; can be eaten with rice, or the rice may be eaten 
with apple sauce; bread; tea not strong, no milk,little sugar. 
No. 6.—Raw meat chopped fine, with a little celery, young 
onions, and little seasoning ; put on ice; when eaten, should 
be served very cold, with one or two soft-boiled eggs broken 
upon it. Cup of tea, no milk, and little sugar ; and juicy 
apple, greening preferred. Cold roast or boiled mutton 
with stewed tomatoes ; toast; coffee not strong, no milk. 
No. 7.—Cold boiled pig’s feet, and rice mixed with apple 
sauce; plenty of bread, no butter, and glass of good 
country cider. 
No. 8.—Pot-stewed beef or mutton with little gravy ; rice boiled 
separate ; must be leg of mutton ; porterhouse steak, or 
good sirloin steak ; meat stewed with onions if they agree 
with you, or a baked onion. 
The mouth should be well rinsed after each meal, and al- 
ways rest after eating’, and pick the teeth, to get out the small 
particles that may have lodged between them. This aids in 
keeping away thirst, which, for a stout man, is about the 
greatest hardship to contend against in training. 
The best time to attend to the necessities of nature is after 
breakfast, and at other times when nature prompts. 
A person should commence his next exercise in an easy 
way ; after breakfast say a walk of from six to eight miles, or 
the distance should be alloted according to the other work 134 
ALWAYS STRONG AND HAPPY. 
he has to do at the feat he is training- for, or according- to the 
strength of the person. The body should he well exercised 
between breakfast and dinner, and at the hour appointed for 
the contest, unless you should work less in order to save 
your strength for a special test day. These details should 
all be arranged every morning after breakfast, before going 
out, taking into consideration the state of your feelings 
both at the time and while progressing with your day’s work. 
In the hot weather while on the road, bathing the feet, 
wrists, head, and washing out the mouth is good, but drinks 
must not be indulged in, especially when out in the hot sun. 
Wearing heavy shoes was a practice of olden times, but it is 
not adhered to at the present da}r. 
After returning from your work, between breakfast and 
dinner, a bath should always be taken, if you have perspired 
much. Salt water may be used on the body after bathing in 
fresh, as it restores the tone of the skin (see directions on bath- 
ing, page 90) ; bay rum or spirits may be used in its stead. 
Plenty of rubbing, with a good rest, is in order before dinner, 
which meal should be in the middle of the day, and should be 
composed mostly of plain food, such as either of the following 
meats : roast beef, baked beef, broiled beefsteak (sirloin is the 
best, porterhouse next), roast mutton, boiled mutton and 
caper sauce; broiled mutton or lamb chop off the leg is the 
best, as it contains more sinews than the beef mentioned, which 
will add a like substance to the body ; eggs are good, though 
not to excess. 
Chicken, broiled or roast (leg best); turkey broiled or 
roast; ditto fish in moderation; vegetables : avoiding squash, 
cucumbers, carrots, parsnips, and boiled cabbage, especially 
if white; greens, green in color, may be eaten; or a little raw 
cabbage with little vinegar ; no potatoes. All hard vegetables 
are the best, such as rice, peas, beans, and maccaroni, with 
plenty of stale bread. Green corn may be eaten without much 
seasoning, providing they all agree with you. Stout persons 
should avoid all mixed dishes, stews, soups, potatoes, pies and 
puddings; not much butter, none on meats or vegetables; 
sugar and condiments of all kinds; pepper, spices, salt, etc- TRAINING. 
135 
milk, water, beer, ale or porter; and, if possible, always avoid 
drinking until after eating, unless very thirsty ; then a little 
drink before eating will do no harm ; then rinse and wash the 
teeth. After dinner a rest of about thirty minutes is necces- 
sary. The afternoon’s work is laid out differently from that 
of the morning. A walk or other exercise to keep the mind 
and body occupied, until you are ready to test yourself at the 
feat you are training for, if to come off in the afternoon, re- 
turning home between 5 and 6 p.m. Rub down and wash. 
Then if possible seek some pleasant company for an hour 
or so. 
The supper, which should be of light food mentioned (see 
diet table), with a cup of tea, no milk, and a little sugar. A 
rest, then a walk, say from two to three miles, or some 
amusement to occupy the body and mind after this meal is 
good, retiring about 9 p.m. Always encourage a feeling of 
drowsiness on going to bed, and endeavor to fall asleep as 
soon as possible. 
The amateur may have to go to college or business, and 
while there should take as good care of himself as possible. 
Upon reaching home, or before he commences practicing at 
that he is training for, if possible, he should wash his hands 
and face well, as it refreshes and gives him a feeling of new life, 
and prepares him for the task. 
When training be careful not to overexert the body. A 
person cannot study much and train hard at the same time, 
as he becomes peevish in training, as the horse. A young 
gentleman studying for two hours in the morning and two 
hours in the afternoon or working at the desk an hour longer, 
may train one hour in the morning and two in the afternoon. 
The evening should be occupied by some amusing moderate 
bodily exercise, that will bring into play the muscles he is 
about to test. Should a man in training be permitted to re- 
main idle after supper, the great flow of life that accumulates 
so quickly is liable to be spent in committing some act of in- 
discretion, and thereby waste that power he had been at such 
pains and trouble to gain. A self-trained man requires to have 
much self-will to become an expert, and he should keep the 136 
ALWAYS STRONG AND HAPPY. 
feat he is training- for continually before him when practicing-, 
and at times act as if he were in his actual contest. This will 
nerve him up. The proper time to do this is about the time 
he intends to compete, and not after supper, as it is liable to 
work him up so that he will not have time to quiet down be- 
fore retiring-; in consequence of which he is likely to think 
of it in bed, which will disturb his rest, and take away a 
portion of his recuperative powers. 
A person should be weighed not only at the commence- 
ment of training, but three or four times a week during the 
period of training, to guide you how to feed and work him. 
A fighter should take a good run twice a day. The best 
time for this is when coming in from the morning’s or after- 
noon’s work. He should rise from 5 to 7 a.m., according to the 
weather and the amount of work done the day before. As be- 
tween slim and stout men, the latter should rise the earlier. 
The regular round of exercises must be considerably reduced 
a day or two before the contest, to gain full strength. 
A man might practice every day, if possible, at what he is 
about to compete in ; if for sparring, he should spar; if for 
running, he should run ; if for walking, he should walk ; if for 
jumping, he should jump, and so on. It is no use doing as 
the various college crews do; go through all sorts of exer- 
cises to learn to row, or to develop the muscles they will use 
in rowing. Neither should you exercise for jumping when 
learning to run, or run to learn to jump, nor walk to run, 
etc. But practice at what you are to compete in over and 
over again, until you are sure you have got it perfect. Fight- 
ers, as a rule, are the most ignorant. Many think because 
they are going to fight they need not practice, whereas if 
they had done so they would not only have won the fight, 
laurels and money, but a reputation which would make them 
money thereafter. If you don’t want to lose weight, dress in 
light clothing; if you do, put a flannel around your stomach 
and neck, and heavy flannels or sweaters on; to sweat the face, 
put a comforter well up around the chin and neck, or a 
flannel mask on, though not very pleasant. As an after-note 
I wish you to remember that the feet should be very particu- TRAINING. 
137 
lariy taken care of, in between the toes especially, and the 
shoes made to fit, the socks good, and put on without a crease, 
and always the inside out and the shoes not laced too tight. 
In training to walk : when out for your daily exercise you 
should practice the motion of leaping from the heel of one foot 
to the heel of the other, at times during the walk when feeling 
like doing so, keeping the body perfectly upright, if anything, 
the head behind the body, and try to get into an easy, contin- 
uous motion with the w"hole bod}", which should be loose; and 
you should keep thinking of the arms and legs, remembering 
that the faster the arms go, the faster the legs must go, keep- 
ing the stride as long as possible without straining. The 
amount of speed you can put on must be found out by prac- 
ticing the speed allowance at the distance you are to compete 
in. You should walk your distance once every da}", if possible, 
speeding at times as though in a race, and at the last eighth 
of the distance as fast as you can without completely exhaust- 
ing yourself. This should be done in the afternoon, or at the 
time you are likely to compete. 
In running he should do the same. If for 100 yards, con- 
tinually practicing, running out twTo or three times during his 
practice per day at top speed. If at 220 yards, practice start- 
ing and run out twro or three times. If at 440 yards, starting 
and running out once or twice per day. If at 880 yards, you 
may run the distance once or twice, with half hour’s rest, 
in between. If for 1,000 yards, a mile, or a mile and a half, 
running out once is sufficient, with intermediate running with 
others. This rule also holds good for every distance up to 
ten miles, but not at top speed, which should be attempted 
not oftener than once or twice a week. So with all other 
distances. 
I believe a person should do all he can in a day’s work to 
test himself at the feat he is training for. Thus, a man train- 
ing for a six-days’ walk should walk all day. Of course, the 
above conditions are meant for a man not ailing, but you must 
always look out for schemers—those wishing to loaf or go off 
about business they have no right to. Skipping indoors when 
raining is good exercise if you cannot run. If practicing for 138 
ALWAYS STRONG AND HAPPY. 
jumping, hurdle-racing, or any other contest, he should work 
continuously at it, and not dissipate, or he will never be an 
expert or develop his utmost abilities. 
COLLEGE TRAINING. 
Here I shall give a course of training in rowing to college 
students, with some deep thought, and I think, if they would 
follow my advice they would improve in strength where they 
need it, thereby enabling themselves to make the boat go 
faster without so much exhaustion, or likelihood of strain or 
total collapse. 
My ideas for choosing a crew : You first take into consider- 
ation the size a man ought to be; the next and particular point 
is the determination or pluck of a man ; the next and serious 
point is his parentage, their health and strength, being very par- 
ticular to find out if they were diseased ; what the disease was ; 
if before the applicant’s birth or after; if heart, lung, or any 
bad blood disease, the person should be most assuredly barred 
out. The disease may be found out by ascertaining from their 
family physician or older relations. They should be over 
eighteen years of age. The next thing is the proper build ; a 
good oarsman should be evenly built, as his power is required 
to be central. This I find out by letting a man sit down on a 
low chair, then follow out the bend from the groins, then let- 
ting him stand up—that is if he is muscular ; if he is not it 
is easy to find out the joint in his hip where the knuckle fits 
into the cup of the pelvis, measuring, in his bare feet, from the 
heel of his foot to the hip joint, and from the hip joint to the 
crown of his head. To be of good build he may measure about 
three inches more from the sole of the foot to the hip joint 
than he does from the hip joint to the crown of the head. If lie 
is more to the extreme than this he is an unlikely oarsman, 
as he is either too long in body or legs, and one part will give 
out before the other. 
And if you have a weak man in a boat when rowing a 
race, you had better throw or have him jump overboard when 
his power gives out, that is if he can swim. 
If you are not sure when taking the above measures, have 
a surgeon take them for you. TRAINING. 
139 
Next, you test your men at work and note their actions. 
A man who can work well is generally good, although he may 
he playful. Put him at the work you are training him for, 
and keep him at it. If for rowing, on the machine, and then 
at other light work, say running for 10 minutes; then let them 
walk steady for 4 minutes, then give them dipping with dumb- 
bells for 4 minutes, say 3-lb. bell. Position : Body erect, bell 
in hand, wrists crossing each other, feet 3 inches apart, toes 
turned out to an angle of 45 degrees. From this position bend 
down and come as near as you can to the floor with your 
hands, without straining, at the same time bending knees as 
in a boat, returning back into first position, and so on; con- 
tinue passing the head well back, every time you stand up. 
Next inflate the lungs well and slap the chest while holding 
the head well back. Then a little fun at any light work. 
Those wishing to row again on the machines can do so, but 
not for long, asthe muscles must not be made sore; an hour of 
constant work is sufficient; rub down and then let the boys 
go home. You should caution them not to work heavily at any 
other exercise, and they should retire before 10 P.H., and if 
they sleep well 8 to 9 hours is sufficient for sleeping. See 
remarks on a good rub-down in the morning, bathing and 
other training. What to avoid when eating : Too much milk, 
butter, fat, sugar, salt, pepper; no water-melon, little musk- 
melon, no hash or stew to excess ; not more than one cup of 
tea or cocoa, not too strong or sweet; no figs, or sweets of 
any kind. For breakfast see list. 
Go through the same exercise every afternoon for nine days, 
and some in the morning if you can; then the exercise may 
be increased at the discretion of the instructor, and each 
man should be asked privately how the exercise affects him 
every day at first; how he feels; and they should be paraded 
every morning before entering on their studies, to ascertain 
how they are, and if they have attended to the necessaries of 
nature; what time they retired, how they have rested, and 
what they have eaten for breakfast, correcting the wrongs, if 
any- After the nine days are over a number may fall out, if 
not you can weed them out, using your judgment by their 140 
ALWAYS STRONG AND HAPPY. 
work and actions, which will direct you who are the best; you 
can tell this very quickly, after they are through with their 
regular work every day, by their taking more exercise. This 
is the time to watch them, and note how they act, if strong or 
weak at their work, and choose them accordingly. After 
choosing the best you must keep them at work to see how 
they develop or turn out. Sometimes you will get deceived, 
as their will power may give out; thus 37ou must keep suffi- 
cient in your class to choose from, always keeping two or three 
in waiting. The boys now should begin to feel better*after 
their work and get more of it, rowing on the machines the 
time it will take for their race twice a day if possible, not too 
hard. A little exercise at sparring, pulley-weights from the 
floor-pulley, and a little extra running or jumping or spring- 
board will not hurt, but no class at other dumb-bell work, as 
I have seen them go through, or bar-work and other such 
exercise. A bath and a good rubbing is necessary after each 
exercise; no hot water or too cold; no sktylarking after you 
get dressed, so as to bring forth sweat, as many a cold is 
caught this way, by going out in the wind and damp atmos- 
phere. Protect yourself against cold and wind, and do not 
stand on corners talking. After 15, 20, or more days of the 
above ordinary work has been gone on with, they may go into 
a full course of training, as the tendons, flesh, capillaries and 
nerves should be in condition to do their work, with the better 
blood to lubricate the action in more arduous tests, supplying 
more for that which is continually being used up with the 
good food, which continues to furnish the blood with its con- 
tents that makes the machinery go so well. 
If a man is over-stout a mild dose of medicine should be 
administered every other day for one week, when the exercise 
should be half the distance in walking or work. A Turkish 
bath is good at first to soften the skin and open the pores to 
let the sweat out. When commencing to row on the river is 
the time to look out for catching cold. The liquid from cocoa 
nibs is good before goingout in the morning, if chilly, or if the 
person needs building up. Simmered for two or three hours, 
or that which boiling water has been put on and soaked all TRAINING. 
141 
night, is best for training, as it can be easily warmed. In 
the morning take a cupful before going out, not more than 
5 oz. is allowed; no sugar, or a small quantity, if any. You 
will soon begin to like it this way. Don’t do more than 
practice in the morning, no fast rowing under any considera- 
tion ; on returning, if the body is the least bit damp, change 
the clothing and hang the damp ones out to dry. 
When going out in the morning have your sweaters on, 
and row for a while with them on till you are warm; then 
take them off and go over your regular course, easily rowing 
some distance afterward, slowly, to cool off. Then wash down 
if you feel like it and the weather permits; anyway, wash 
your feet and have a good rub-down; gargle your throat and 
rinse your mouth, but don’t drink much water. After this 
a little swim and fun around the boat-house for reaction will do 
you no harm if cold, being careful not to slip down and sprain 
your ankle or wrist; do nothing risky the last few days before 
the race. If you are at regular training all day, arise about 
6 A.M., rub or bathe the body, no plunging in water; a little 
light exercise, such as striking out with the arms, and kicking 
out with the legs, striking down and up, then dress and take 
a walk and a short run occasionally during your tramp, which 
should be about two or three miles, as per state of road, out 
and return, or row in your boat. Change about according 
to practice required. This your captain or trainer should 
be the judge of. A little rest before breakfast is proper. For 
this meal see diet table on breakfasts. After breakfast rest 
30 minutes, then a row of 10 to 12 miles; easy spurting at 
times will not hurt the boys, but get their muscles in trim, 
and give them a good morning’s exercise. On returning have 
a good bath and rub-down, then a little fun before dinner, 
such as pitching quoits, playing tennis, catching baseball, 
etc., etc. (no hard throwing). Look out for those who sit 
around too much, as they are likely to catch cold, get stiff, or 
have some ailment. 
DINNERS. 
For dinner I shall lay out several, so that you may have 142 
ALWAYS STRONG AND HAPPY. 
an idea of how they should he put together. What a dinner 
should he composed of, and how to eat it: 
First.—Roast beef and rice, with a little gravy on, and one 
boiled onion, if it agrees with you ; dry, crusty or home- 
made bread. Liquids should not be drank until after you 
have eaten, nor be put on the table till the latter part 
of your meal ; then eight to twelve ounces is the allowance, 
according to size of the man. (See diet table.) Water, 
wine, tea or beer, if you are sure the latter is good ; or ale, 
if not too strong—beer preferred, as it is not so strong and 
is not liable to make one heavy and lazy. An apple or 
orange, or any of the fruits mentioned in the diet table, 
may he eaten after dinner, only in small quantities. 
Second.—Boiled mutton and lima beans. I do not object to a 
little caper sauce, if without butter, or a little asparagus 
on commencing training, though if eating this two ounces 
of liquid should be deducted. 
Third.—Roast chicken and either green peas or string beans; 
a raw or sliced tomato, home-made bread a day old. At 
this meal you may drink cider, as it will aid the digestion 
of rich chicken. 
Fourth.—Meat pie, not too well done, in which an onion may 
be cooked if agreeable to all; raw beefsteak must be used ; 
little salt and pepper, and a little fat in crust and baking 
powder, and one who understands the making of it must be 
eng'aged. With this a little succotash may be eaten, with 
mixed wine and water, ale, beer, cider or water, as per al- 
lowance. 
Fifth. —Sirloin or porterhouse steak, with vermicelli, boiled or 
baked, with cheese on top ; otherwise, for those who don’t 
like it, beer, ale, wine or water, and greening apple, or 
apple sauce. 
Sixth.—Roast mutton, green peas and raw tomatoes, bread 
and liquids as prescribed ; apple, rhubarb, or a little of 
some sharp-tasting fruit at the latter part of your meal. 
Seventh.—Venison steak or stewed in a pot, with just enough 
liquid to moisten and cook peas, which are good with it, or 
rice and couple of boiled onions. Cider, white wine or TRAINING. 
143 
claret is best, as prescribed ; cranberries or apple sauce 
with it. 
Eighth.—Turkey ; white beans, boiled, little salt, and mashed 
up. Cranberry or apple sauce, bread and liquid allowed. 
Many other dinners may be added from diet list. 
Bananas you should seldom eat. 
Lemons, cut up and stewed with apples, at either meal, are 
good if eaten moderately. Stew with a little sugar. 
All fruit should be used carefully, especially the acidulous ; 
not partaking of too much at any one time of day or on two 
following days, as that which you eat on the second day is apt 
to create quick action of the bowels in consequence of what 
you have eaten on the first day, causing a clearing of the 
slimy substance from the stomach, making it easier for that 
taken on the second day to act. The same thing applies to 
greens eaten raw, and if this rule is not strictly adhered to 
the above-mentioned errors, if repeated, are apt to bring on 
diarrhoea, cramps, cholera and sometimes death, as previously 
mentioned. Gingerbread, blackberries, fruit of a similar 
composition, unripe fruit, greens, tainted meats and fish, raw 
onions, acidulous wines, milk, vinegar, old lard, butter fat and 
cured meats, if introduced in the stomach, seldom fail to cause 
action of the bowels, purging, and if eaten too freely they very 
often produce severe cramps, diarrhoea, cholera, etc. Black- 
berries or fruits of a similar composition, with green vegetables, 
gingerbread or molasses taken any way, certainly produce 
these effects. 
For supper you should prescribe in accordance with the 
amount and kind of food you have eaten at your former meals. 
If heartily, make your supper light; in no case overload the 
stomach. It is bad to eat more than the stomach can properly 
digest. The explanation of this is more definitely stated 
heretofore. 
The afternoon’s work should be arranged accordingly; you 
should go over your course every day at about the time desig- 
nated to row your race; not always at full speed, though if the 
men feel all right this should be done, though not at an ex- 
afternoon’s work. 144 
ALWAYS STRONG AND HAPPY. 
hausting pace more than twice a week, at the discretion of 
the trainer. 
The men’s strength should he reserved for testing them- 
selves on time; not too much work on that morning, and a rest 
in the afternoon, hut look out they don’t get into mischief; 
don’t let them out of your sight too much, and rub down on 
that afternoon before going out and lessen your liquid on that 
day about two ounces at dinner ; and try to laugh and joke 
before getting into the boat, as you should on the day of the 
race, before going out to the contest; have your friends there, 
and let the trainer tell them that he wants them to jest with 
the men, to get them in good humor. 
Short tips on training, or to those wishing to care for their 
bodies well: 
First.—After rising attend to the necessaries of nature. 
Second.—Rinse the mouth and wash the teeth. 
Third.—Rub the body all over with towel, then with bare 
hands slap and rub yourself hard. 
Fourth.—Bathe, if taking one. 
Fifth.—Look after the feet; if ingrowing nails, put cotton 
under the corners, and thin the tops over that side, and al- 
ways keep the inside of the little toe clean or you will have a 
soft corn there. 
Sixth.—Don your clothing for exercising. 
Seventh.—Dress according to weather. Don’t put on your 
heaviest underclothing and overcoat because it is January, 
if a warm day, as many will advise. 
Eighth.—For breakfast avoid excess of fat, constantly tak- 
ing cream or milk in your coffee or tea, too much sugar, sweets, 
doughnuts, cake, new bread, biscuits, hash, bacon, ham, cocoa, 
chocolate—none for stout persons, and remember that fruits or 
greens are necessary to aid digestion before or after a meal, 
before most purging. 
Ninth.—Go to business. 
Tenth.—A moderate meal in the middle of the day. It is 
best not to keep one’s self hungry, so as to gorge yourself at 
night, which makes you heavy, lazy, sleepy, or much less ac- 
tive had you not eaten so much, as it is proper to take consid- TRAINING. 
145 
erable exercise after your last meal to make you sleep well 
and get up fresli in the morning. 
Eleventh.—The best way to have the head of your bed is 
in the north. I am fully convinced that this is the best way 
to sleep, and facing the window, if possible, as the lights from 
it have a tendency to wake you up at a proper time. 
Twelfth.—Sleep on the right side. 
Thirteenth.—In traveling on a car any distance, where a 
man is sitting a great deal, I am fully convinced a suspensory 
ought to be worn. 
Fourteenth.—Sudden cessation of straining, and tests of en- 
durance impede the action of the nerves, which relaxes the 
capillaries and weakens the action of the heart. . 
Fifteenth.—After a heavy strain at tug of war, a man 
should be made to move around to keep up motion, or he is 
liable to faint. 
Sixteenth.—After a man has run himself out at an exhaust- 
ing pace he should be kept moving and not stop suddenly, as 
many do, and which is the cause of their fainting. 
Seventeenth.—To bring a man to after fainting, let a strong 
man rub hard between ear and back of neck, below the base 
of the skull, on both sides, while another may slap the hands, 
and a third may rub from the eyebrows upwards; then, if a 
severe case, put your finger in his mouth, crooking it down- 
wards under the tongue ; to do this press downwards on the 
lower jaw, keeping the finger strongly bent to avoid his biting 
you. Then run your finger nail across the glands, which are 
under the tongue, to start the saliva from them, which are dry 
from exhaustion, and as soon as started, with the other atten- 
tion, your man is all right. In ordinary cases, rubbing the 
back of neck will bring your man to. If rubbed well, then put 
him in motion as soon as you can. 
Eighteenth.—To build a man up: Commence rubbing his 
muscles and let lnm take a glass of Bass’s ale, not more, for 
breakfast, and a piece of toast, or toast and meat sandwich, 
with a glass of Bass’s ale, one for dinner and supper, and on 146 
ALWAYS STRONG AND HAPPY. 
retiring, alternating with a good bowl of vegetable soup and 
toast,with leeks, onions, barley, or rice, maccaroni or vermicelli 
added. A little champagne about 11 a.m., dinner at 1 p.m., 
with an hour’s rest after. 
TO AVOID AND CURE COLDS. 
Do not stand in the street on a cold or windy night, espe- 
cially when coming out of a warm place. In such circum- 
stances you should move quickly, in order to avoid a chill. 
Always try to keep your feet dry, hut do not use rubbers, 
unless in very bad weather. A little grease on the shoes is good 
for keeping out both cold and wet. If the weather is very bad 
and you are obliged to be out in it, be sure to button your coat 
around your loins and neck, especially if it is cold and windy. 
Remember it is always better to put a coat on than to take one 
off after exercise, and under such circumstances be sure to 
avoid drafts ; beware of sudden changes from cold to heat, or 
heat to cold. As long as you keep up a good circulation there 
is no danger of taking cold. 
See that your bed sheets are dry on retiring, and your 
underclothing well aired before they are used. Try all 
means to get your skin into a good, healthy condition. You 
will be much less liable to take cold. (See bathing and atten- 
tion to skin.) 
Immediately upon finding jmu have contracted a cold don’t 
dose yourself with medicine, but drink two or three cupfuls of 
either of the following liquids, such as tea, coffee, chocolate, 
with milk and sugar, plain beef-tea broth, or plain hot 
water or hot gruel several times through the day; they 
should be well diluted; barley or rice water, to which a little 
whiskey or brandy may be added. See that your feet are kept 
warm by woolen socks, and stamp the feet well with the shoes 
on, and rub the bare feet on the carpet as hard as you can ; 
then with the hand, with cayenne pepper and oil. After you 
get them warm, try to obtain a good glow without perspir- 
ing. If still affected, at night you may put some woolen arti- 
cle around your feet and neck, but not so much on the neck 
that you will miss it the next day if you are going out. The 147 
TRAINING. 
neck must be protected in the same way the following- day, also 
using- a little mutton tallow on the throat. By all means do 
not shut your windows at night; nor do not leave them open, 
so that you are exposed to the draft therefrom ; one inch from 
the bottom and two at top is best, so that the currents of air 
meet each other and escape again in puffs at top or bottom. 
Continue the above treatment, and, providing the cold is not 
too severe, you will soon be cured. 
If the throat is sore, use cough or lemon drops, and gargle 
the throat with water in which is dissolved a piece of common 
house soda about the size of a pea, and small thimbleful of 
cayenne pepper to one glass of water; then put in a bottle and 
shake well before using, being careful while gargling not to 
swallow any, though a small quantity may benefit. If ex- 
tremely sore, add an external irritant in the form of liniment 
in which cayenne pepper is an ingredient—half spoonful to 
three-ounce bottle—or, if possible, procure Prof. Judd’s lin- 
iment, being very careful not to blister the throat. If it burns 
too much turn the flannel upon which the liniment has been 
poured inside out, being careful to remove the saturated part 
of flannel to some other part of throat, and add a little oil. 
This will relieve you and prevent blistering. Great care should 
be taken to remove the perspiration, if any, as a person who 
has a cold in this way is continually catching another. Good 
nursing is the proper thing in a bad cold. 
Always keep the body warm, especially the parts affected, 
bjr covering and exercise. The object is to try and cure, at 
first, bjr natural means. If your clothing is made damp by 
perspiration or other causes, maintain the warmth of the 
body by exercise or extra clothing until you can change for 
others. Then strip, and rub yourself perfectly dry with a 
large towel, and put on dry clothing. If you are attending a sick 
person, and they are perspiring while in bed, only uncover one 
part of your patient at a time. Wipe thoroughly dry, being 
careful that there is no draught upon them at the time. If 
you wish to break up a cold quickly, take plenty of hot drinks 
before you retire. Warm baths are advisable when retiring, 
with plenty of good, hard rubbing, after which use alcohol and 148 
ALWAYS STRONG AND HAPPY. 
sweet oil, with scent if preferred. This should he done in a 
warm room, and the body should be well wrapped up. 
It is a well-known fact that purging- the bowels is beneficial 
if one is suffering from a severe cold. It rids the intestines 
of their contents and carries off impure matter, which is like- 
ly to accumulate when a severe cold has set in. 
The cause of a cold is, briefly : something cold has come in 
contact with the part affected—air, water, or some other form 
of cold matter. This, of course, must make that part in- 
active, or partly dormant, according to the severity of the 
case. For instance, think of a frozen man, and you have the 
extreme of the sickness termed a cold. It is best to let the 
digestive organs and absorbing system rest, by not taking too 
much solid food into the stomach, but by warm drinks for the 
slim and medium person; not so much with the fat person, as 
there is too much danger of taking another cold. In their 
case it is better to heat the body by means of extra clothing, 
if possible. This reduces, instead of increases, the bulk, 
making the person less liable to catch another cold. 
The body should be thoroughly rubbed dry after perspiring, 
and kept out of drafts, though fresh air is necessary. After 
rubbing dry, rub alcohol and oil all over the body. 
COLD IN THE NECK. 
The prescription just given is also g-ood for cold in the neck, 
included with bathing- the neck in hot water. Another is this : 
procure a narrow bag- nearly filled with sand (which is the 
best), or salt; don’t be afraid to make it too large. The best 
way is to put it in a stone jar, which should be placed in the 
oven, taking- care that the bag- does not burn ; put the bag 
around the throat as hot as you can bear it and wear it all 
nigiit; in the morning-, after taking- the bag- off, put some 
camphor stewTed with fat of mutton around the neck hot; dur- 
ing the day heat this and keep the neck wrapped np with a 
large handkerchief or a piece of flannel. 
COLD IN THE HEAD, AND TREATMENT AFTER FIGHTING. 
A head sweat is good. This is accomplished as follows : 
by pouring- a quantity of boiling- water into a wash bowl, into TRAINING 
149 
which put half an ounce of chamomile flowers; place two chairs 
opposite one another—one to sit on, the other to place basin on. 
This done, put two large sheets over your head so as to keep in 
the steam. Remain under the sheets fifteen or twenty min- 
utes, then rub the head, neck and shoulders perfectly dry. 
This should take about ten minutes, as the friction is just as 
essential as the steam to aid in curing and protecting. Rub 
the head, face and neck with pomatum, scented hair oil, or if 
you do not like oil apply alcohol and oil in equal quantities. 
This done be sure to keep out of the cold. This treatment is 
also good for a pugilist’s bruises after a fight. 
TREATMENT OF COSTIVENESS. 
One of the mainstays of life is to see you keep the action of 
the bowels moving regular or the faeces cleaned out, not allow- 
ing them to choke up as many do; this you cannot do without 
the use of fruit, vegetables or medicines; the latter is injurious 
and can be avoided by using the former. No person can live 
and enjoy good health without this regular movement. The 
cat will eat the grass, catnip, etc.; so with the dog, horse and 
their like, and without which they must become sick or are 
not long-lived. In costiveness I believe it better to use an in- 
jection rather than take drugs into the system, the object 
being to soften the end of the excrement, which is almost sure 
to cause an evacuation if taken in time; otherwise, I advise the 
following simple remedies : Saratoga, Hunjmdi or other purg- 
ing waters, or any good pills you know of, providing they 
agree with you, or the following mixture: 
Magnesia 
Flaxseed 
Flower of brimstone 
Rochelle salts 
Mix well; a teaspoonful may be taken in 
milk or coffee twice a day. 
One tea spoonful of glycerine with one drop of essence of 
roses is good after any severe purging medicine. Make an 
attempt to evacuate before or after breakfast, or before retir- 
ing; to obtain the object a seidlitz powder taken occasionally 
is good, if requiring a thorough cleaning out; if one is not snf- 150 
ALWAYS STRONG AND HAPPY. 
fieient take the contents of two blue papers and one white 
after which it is best to take g-lycerine as before stated. I do 
not recommend any other purging medicine, as there are so 
many of the same kinds made under different names, and 
everybody believes in their own medicine by the name they 
know it, and the mind has a great deal to do with the effect 
required. Another reason I do not advise medicine is, I believe 
the old adage, “An ounce of prevention is better than a pound 
of cure.” During my treatment I have attended persons who 
have not had a passage for from 10 to 18 days, and who have 
taken the medicine prescribed by their physician, still they 
could not get it through, and the trouble still continues to brew. 
I have taken some of the worst cases and have always caused 
a passage by the following treatment: First, if the bowels 
are filled with purging medicine, the passage is caused much 
easier by syringing upwards with a large syringe with force, 
with good soap suds, to which is added a little common or 
castor oil; if this don’t start it, the following treatment of 
mine never fails : Take a long bed sheet, fold from 10 to 12 
inches wide, then wrap it around the body over the stomach, 
the patient lying on the back, the ends coming out at either 
side at the back ; see that the sheet is evenly spread over the 
bowels only, that you may get the full pressure thereon ; then 
let two persons take hold of the ends of the sheet at either side 
of the bedstead and pull steadily, watching the result while 
the expert kneads the bowels from the left to right downwards ; 
this I have seen take effect immediately, both up and down ; 
if you fail in the first attempt, which is unlikely, try again 
about 20 minutes from that time, when it will surely prove 
successful if done by competent persons. After the passage 
I hold with taking a mild purging water and any of the follow- 
ing fruits: I should advise an orange first or tamarinds, 
which are good in very small quantities, as they are sharp to 
the taste and quicken the action of the glands and saliva, 
which the stomach must have to keep it in regular motion ; 
stewed prunes, apples, rhubarb, plums, cranberries, currants, 
raspberries, strawberries, whortleberries, or blackberries. 
Many of these fruits can be eaten raw ; when stewed or eaten TRAINING. 
151 
with crackers or dry bread avoid ice water. Gruels made of 
arrowroot, corn starch or cold jellies are good, to which a lit- 
tle brandy, sherry or port wine may be added. After feeling 
better you may return to a mild diet, such as boiled rice, oat- 
meal, hominy; wheaten grits and puddings for lunch-rice, 
tapioca or bread. Then on commencing to eat let it be small 
quantities, and be careful to eat sufficient vegetables and fruit 
to keep the bowels in motion, which will move its contents 
along. Broths of chicken, beef, onions or mutton are good, 
avoiding all fats or rich substances. 
DIARRHCEA. 
The first thing to be taken into consideration in the treat- 
ment of diarrhoea is the cause or that which may keep it up. 
Let it work a day and it may stop without the aid of medicine, 
for it is bad to stop it suddenly. However, should such not be 
the case, then take from one to two ounces of castor oil, and 
see that it is as fresh as possible. It is a mild purgative if fresh 
and good, and will clean away the irritating substances. The 
following, however, is mild, and perhaps more pleasant to 
the taste: 
Rhubarb powder 
Glycerine 
Magnesia 
Cinnamon W'ater 
Comoound tincture of lavender . 
Mix and shake well before taking a 
dessertspoonful for dose. 
The following- is noted as a sure cure for diarrhoea. It 
should not he taken, however, until one of the above remedies 
have been tried. 
As much scraped or pulverized chalk as will cover a five- 
cent piece, taken in milk. If not effective the first time, re- 
peat ; or chalk mixture from druggist. 
In cases of diarrhoea, hot drinks should be constantly taken. 
Diarrhoea is very often caused by taking cold in the ab- 
domen, in fact much more than is credited. Mixtures of 
food causing fermentation and fruits to excess should be 
avoided. For excessive straining and purging I find the fol- 152 
ALWAYS STRONG AND HAPPY. 
lowing is a wonderful cure: An injection of warm corn starch 
and laudanum; dose for child, from three to five drops for 
every year ; after 4 years, a drop for every year until after 25 
years, then add one drop for every two years after 25 years? 
adding about twelve times the quantity of good, warm corn 
starch for internal use if for injecting upwards. The measure- 
ment is, in short, one-half teaspoonful of laudanum to half cup 
of rather thin corn starch for a person of 25 years of age. 
DINING OUT. 
When going- out to a dinnerparty or expecting to overload 
the stomach, which, by the way, is very injurious to the sys- 
tem, the stomach should be cleaned out with some mild purga- 
tive medicine, which should be taken one hour after your 
former meal. By so doing you remove the substances therein, 
leaving the digestive organs free to commence action on the 
next food received. If, after dinner, your stomach feels much 
overloaded, a second dose, or a pepsin pill, may be taken to 
aid digestion, as the extended stomach cannot contract or ex- 
pand as it should, especially if solid food is taken ; which con- 
traction and expansion is necessary to move the contents and 
distribute the gastric juice, therewith to digest the food at 
the time necessary to obtain good nutriment therefrom. This 
often causes much trouble, griping pains, etc. If the food 
is not digested at the proper time it begins to decay, unless 
saturated with spirits; then indigestion and costiveness is the 
result. You then are likely to eat more on the top of it, which 
becomes tainted by the decayed matter left therein. Human 
beings manage to conquer every other creature on the face of 
the earth, but, as a rule, cannot take care of themselves in the 
digestion of food, which is continually going on, more or less 
passing off from the first to the second stomach, just as you 
continue to supply yourself with saliva, swallowing about 
every twenty-five seconds on an average, if healthy. The 
stomach is not emptied in a bulk, as many think, and several 
persons have asked me : “ Does the food, after digestion, pass 
from the stomach to the entrails, as though it were emptied 
out of a trap —pull the string, and out it goes ? ” TRAINING. 
153 
A man should be rubbed by another whose blood flows 
freely,—that is, a man full of life, and one who has some judg- 
ment as to where and what muscles to rub before and after a 
contest; as a man who runs differently from another should 
be rubbed differently. One who runs and settles on the whole 
of the foot should be rubbed all around and down the leg; 
one who runs on the fore part of the foot should be rubbed 
mostly down the front and back thigh, down the calf especially, 
and well in the small of the back and back of neck ; and the- 
foot should be well attended to. When running on a cold day a 
man’s arms should be well rubbed and, I believe, lightly cov- 
ered and moved constantly in a long race. I also believe that 
clubs should allow every man to be coached in a race from all 
distances after a mile by word of mouth only. 
As I am writing I think of an occurrence just past. Decem- 
ber 13th I attended a feat which I have witnessed many times 
before—that is, running on frozen ground. Though an old 
practitioner, I did not think of the condition of the ground till 
it was too late to substitute shoes for those which had been 
provided, which were long-spiked ones, only suitable for soft 
ground. If I had had time to have examined the track before 
the race the matter would have presented itself to me. Being 
a man of business, not able at the time to leave it, prevented 
my observation of and preparation of the athlete in the way 
of proper shoes to be worn on such occasion. Mr. Conneff 
was the principal in this event. He was running in a ten-mile 
race for the championship of America, which should have 
been done in short-spike shoes with light corrugated rubber 
soles, called Armory shoes. 
The first pair I had made for Puffer, when he ran and won 
the race in 1889, at Boston. The old adage says, “ Remove the 
cause and you will accomplish the end,” and “ An ounce of 
prevention is worth a pound of cure.” This I shall do in the 
future by providing a good felt sole inside the shoe, and a light 
insole over that to avoid the spikes pounding on the bottom 
and fore part of foot. The spikes must be placed in a certain 154 
ALWAYS STRONG AND HAPPY. 
position, consequently we cannot move them, so we must do 
the next best thing. For the cure after the evil has occurred, 
there is nothing to beat a good flaxseed poultice, mixed with 
a little washing soda and boiling water. Prepare as fol- 
lows : Take a piece of soda as large as a good-sized marble, 
put in a medium-sized tumbler full of water, boil with a cup of 
flaxseed. This is good for any callous flesh on the bottom of 
the foot. Use no soda if feet are cracked or split. Put on at 
night, and in the morning, after taking off, wash well, and 
when thoroughly dry, rub with a piece of coarse sandpaper, 
or trim off as much of the callous skin as }mu can without 
chafing the under skin ; after which put on a piece of French 
corn plaster and let it bide for two or three days, when they 
should be attended to again, unless you are in constant train- 
ing. If so you should attend to them daily, following my 
directions as given above; care should, however, be taken to 
avoid making them tender. If this mode of treatment is care- 
fully followed you will cure, and for the future you will find 
that trying to remove the cause is a far better thing to do 
than attempting to cure the evil. 
TO DRESS FOR RUNNING IN THE COLD. 
Now, to dress your man for a cold day: Oil silk lined with 
flannel should he worn over the parts, as the pugilist says, 
“ where you live ”—from the breastbone down and around the 
body, meeting- at the back, down and back ag-ain, following- 
out the lines of the abdomen to the lowest part. It is the 
greatest mistake in the world to cover a man’s chest, where it 
is almost impossible to catch cold ; thoug-h in every drug- store 
you see so-called chest protectors, which should all be burned 
up and the drug-gists locked up for selling- that which is an 
injury instead of the benefit for which it is intended. 
Before putting- a person on the track in the winter time they 
should be first rubbed with oil and alcohol—equal parts—and 
not a weak solution, such as many use, that is really half 
water. Rinse the teeth with lemon juice, alcohol and distilled 
water, equal parts. This is to prevent the bad breath from 
being inhaled, which generally comes from decayed teeth, and 
not from the stomach, as many suppose. It is a delicate thing TRAINING. 
155 
to tell a person, hut it is a fact, that in many cases one’s breath 
is not fit to inhale. Just think of a man running- even for 
half a mile and having to breathe a foul breath; he is likely to 
upset the contents of the stomach—bowels and all. 
Every man wishing to become an athlete should be ex- 
amined by an expert, the same as a horse, and receive a 
Showing the vital parts that it is so essential to cover and protect. 
statement for what he is best built and adapted, as many- 
young- men waste their time in life in training- for what they 
are not fitted. 
The parts for a man to protect whose lung-s are affected 
are: 
First: Round the neck, especially covering- the hollow at 156 
ALWAYS STRONG AND HAPPY. 
each side of the neck, from the first rib to the collar bone, over 
the shoulder, down covering the center of back, following 
under the shoulder blade bones down and around, covering the 
This is the protection I used on Mr. Conneff the day he won the ten- 
mile championship of America. The day was a freezing cold and windy 
one. This, with half-sleeve woolen jersey shirt, woolen jersey suspen- 
sory, woolen jersey knee pants, and outside his running pants, including 
shoes, completed his costume. E denotes the protector for the vital 
parts around the neck; from A the tapes run around the neck, tying in 
front at the chest, or the large protector may be attached to the small 
one at the proper distance, and held up by the small one being tied 
around the neck, C and D around the loins at the back, and B the lower 
part of the abdomen; A, B, C and D following the lines of vital parts 
shown in former figure.—J. R. Judd. 
front as in protector shown for running in the cold, and pro- 
tecting the lungs*; and it is just as essential for a sick man to 
*A man with his lungs affected should, in cold weather, always wear a 
handkerchief over his mouth when out. TRAINING, 
157 
cover his entrails well as it is for a man in perfect health, 
when running1 in the wind and cold. 
Second : A long-distance runner should start out with a 
sweater on and run till he gets warmed up; he must not per- 
spire, as by then taking off his sweater he would catch cold. 
It is very easy for a man to catch cold if he perspires freely. 
Third: Proper attention should be paid to breathing. 
Breathe through your nostrils as much as possible, and do not 
under any circumstances, open your mouth to take a full 
breath, as by so doing you may chill your lungs for the mo- 
ment and cause congestion and much pain. The nostrils were 
given you to breathe through. If persons would only train 
themselves to do this, and travel, train and act according to 
the weather—spring, summer, fall, and winter—they would 
be greatly benefited. 
A man should eat on the day of a race, say at least two and 
a half hours before the race ; take plenty of rest with just suf- 
ficient exercise to limber him up, so that he may retain all the 
strength he can. 
To tell the condition of a man by shaking hands with him 
just before his competition, the following should be observed : 
1. The man in good condition has a hand moderately warm, 
with a good feeling of life. 
2. The clammy hand is bad. 
3. The nervous hand sometimes sweats, but is not danger- 
ously bad. One may be this way and become natural as soon 
as he has started. 
4. But the man with the cold, clammy hand, void of life, is 
beaten before he starts, you may almost rest assured. 
5. An over-warm, dry hand shows fever, and cannot go far 
at a good pace. 
FOR THE RECUPERATION OF POWER. 
About 11 p.m. take a bowl of vegetable soup and toast, with 
leeks, onions, barley, and either maccaroni or vermicelli added. 
Also a little champagne. Take dinner at 1 p.m., with an hour’s 
rest afterward. Plenty of rubbing, judicious bathing, and 
fresh air are to be strongly recommended. 158 
ALWAYS STRONG AND HAPPY. 
TREATMENT OF THE STOMACH. 
When the stomach has been abused with spirits, drink a 
glass of milk mixed with water seltzer as often as you can 
through the day. If this does not agree with you, boil the 
milk and add a tablespoonful or more of lime juice and half a 
glassfull of Apollinaris water. This will help you to keep it 
down. See that your milk is good. If you do not wish to take 
milk, weak cocoa or chocolate may be used in its stead, in 
which sugar may be used sparingly. In cases of very weak 
stomachs it is necessar3r to take something to stimulate or 
cause action thereof, such as seidlitz powder, quinine; Val- 
entine’s meat-juice, which strengthens and stimulates ; some- 
times a little fruit, sago or arrowroot, with a little light port 
or sherry wine, or cider and egg is good—either that agrees 
with your stomach; bathingm lukewarm water is good. Lunch 
or dinner for a delicate person: All light puddings, such as 
tapioca, rice, bread, cornmeal, corn starch baked or plain- 
boiled, adding cold milk to eat it with ; fruit is good after, 
acidulous preferred. A little pick of chicken, pigeon or a small 
wild bird, without stuffing or any rich sauce; roast lamb, beef 
or mutton, cold or hot pig’s-feet or calve’s-foot jelly. 
INDIGESTION. 
It is well known that indigestion is one of the first effects 
of diminished nervous power, and that disorder of the digestive 
organs is present in every disease, both corporeal and mental. 
The effects of undigested food are exhibited by many symp- 
toms ; for if the chyle is imperfectly prepared, the body is not 
properly nourished ; hence proceeds a host of distressing ef- 
fects. Indigestion may therefore be known by some of the fol- 
loAving symptoms :—Loss of appetite ; a sense of distention or 
oppression of the stomach after eating ; sickness, and some- 
times retching and vomiting, especially in the morning ; furred 
tongue, and unpleasant taste in the mouth ; palpitation of the 
heart, and sallowness of the complexion. There is generally a 
considerable degree of languor and weakness; exercise, or ex- 
ertion of any kind, soon fatigues ; sometimes a lax habit comes TRAINING. 
159 
on, at other times an obstinate costiveness. Some of these 
symptoms are generally present in every case of indigestion. 
It causes timidity, terror, incapacity, or whatever other 
magic spell it is, which annihilates for a time the whole en- 
ergy of the mind, and renders the victim afraid of his own 
shadow. 
THE PASSIONS. 
The way to avoid the amorous passions of nature is as fol- 
fows :—Use light covering on your bed, and put something be- 
tween your legs to keep them from touching, as a towel or 
small pillow ; this keeps the parts from becoming heated or 
excited, and let your eating and drinking be moderate. Bathe 
in cold water and exercise freely. If this does not have suffi- 
cient effect take fifteen grains of bromide of potassium two 
hours after supper. This should not be continued more than 
three nights in succession. From six to eight days should 
elapse before repeating the dose, and should not be made a 
practice of either. 
WEAKNESS. 
The principal causes of weakness are dissipation, too 
much intercourse, self-abuse, excessive drinking1, over-exertion, 
straining- in cases of dysentery, loss of blood, running- sores, 
excessive smoking- and expectoration, coughing, perspiring- too 
much, especially if caused by artificial heating or excessive ex- 
ercise ; bathing in extreme hot or cold water, starvation for 
want of proper food, night sweats and many other causes. 
Never, therefore, go to extremes in anything. Pay attention 
to my instructions and the causes may be made to disappear 
entirely. 
Such persons or people troubled with indigestion should 
eat when they feel like it, but not much at any time. They 
should not, either, exceed three meals a day, going to bed on an 
empty stomach, or, if they feel very hungry, eat but a little 
light food. It should not, however, be made a practice of, as 
it is better to feel slightly hungry than otherwise. Anyone 
feeling very tired should not eat a hearty meal, for when fa- 
tigued the digestive organs will not act, and overloading the 160 
ALWAYS STRONG AND HAPPY. 
stomach when the body is much exhausted oftentimes pro- 
duces a bad illness. 
General debility is likely to cause any bodily ailment and ill 
imaginations of every description, to which assertion any 
good physician will assent. Therefore it must be no small 
consolation to the afflicted to know the cause of their disease, 
and the means to be adopted for their cure, thus leaving their 
minds at ease on a subject that so naturally concerns them, 
and also to get clear of a wilderness of opinion, founded 
on error and supported by bigotry and prejudice. I am fully 
convinced of the efficacy of good nursing ; proper food with ex- 
ercise, attention to the skin, and rest is the proper way to ob- 
tain health. 
SLEEP. 
Your sleep should be about eight hours, whether retiring 
late or early. Two hours before midnight, however, is worth 
four after that time in the amount of refreshment secured. Be- 
fore retiring see that your room is well ventilated ; and if you 
wish to study after retiring, lie on your back or front; no pil- 
low should be used when lying in this position, but when you 
feel like going to sleep lie upon the right side. If you awake 
during the night turn on your left. When you awake in the 
morning occasionally lie on your abdomen in the following 
stated position :—One arm and leg extended, the other drawn 
up toward the head ; rest the face on the same side of which 
the arm and leg is extended, without a pillow, and reverse. 
Your pillow at night should be as high as the measurement 
from the outer part of your shoulder to your head. 
For curvature, lay on the affected side ; if on right side, lay 
on that side ; if left, lay on the left side ; if forward, lay on 
your front with head turned sidewise, the opposite knee bent, 
raised up to make you lie easy. 
First soak your feet in warm water ; then take some com- 
mon potash, dissolve it by heating-; then add enough pulverized 
gum to mix into a paste, so that it will not run. Apply a, 
piece about the size of a pea to the corn with a piece of stick 
TO CURE CORNS. TRAINING. 
161 
let it remain about six minutes, or until it begins to burn; 
wash off with water and afterwards with vinegar; then remove 
the root and cover the place with a piece of court plaster. 
FOR BLISTERS. 
If skin is off, mix a little pulverized saltpeter with arnica. 
Saturate a piece of brown paper with the mixture and dry it ; 
then set fire to the paper and burn on a common flat-iron, 
and apply the moisture which will be found on the iron to the 
blister. 
The above is for blisters with the skin off. If a blister has 
the skin on the treatment is to prick the blister through from 
the living skin, letting out the greater portion of the humor ; 
then heat a common knife black hot, and touch the blistered 
skin with the flat portion of the knife until the person feels the 
heat; then let him pull away immediately, touching about 
twice ; be careful not to burn. Remember, a touch is suffi- 
cient. This is an immediate cure if done properly. 
Fever may arise from any irregularity of the body, such as 
irritation, slow inflammation, or by the fluids of the body becom- 
ing corrupted through absorbing the morbid matter. Fever, 
however, is generally caused by some other disorder, or symp- 
toms of such ; therefore the treatment must be directed to 
counteract the diseases on which it depends. The bowels 
should be cleared the first thing with some cooling medicine, 
such as taking an ounce of Rochelle salts, dissolved in water. 
If, after this has worked, the fever still continues, the following 
treatment may be resorted to. It is mild, and apt to cause 
you to perspire and break the fever. 
Put the feet in hot water at the side of the bed for fifteen min- 
utes, and take as many drops of ammonia as you are 3rears old, 
with half the quantity of peppermint in a glass of warm milk. 
Then dry the feet well and cover them with flannel, get into 
bed and cover up warmly. Drink at intervals cool, acidulous 
drinks, and use light and nourishing food. Take care also to 
keep the bowels open and the room warm; wash the body well 
FOR FEVER. 162 
ALWAYS STRONG AND HAPPY. 
with salsoda water and alcohol, equal parts, half a limb at a 
time. Keep the body well covered. 
The following will show the kind of food to use when the 
system is out of order: 
If feverish, use more fruit, greens, and acidulous drinks; 
also take a little broken ice in the mouth occasionally. 
If costive, use plenty of raw greens and fruit—black skinned 
fruits, and gingerbread, rhubarb, sour grass, etc. 
If the bowels are loose, eat no fruit or greens, but rice, corn 
cakes, meat, games, toasted bread, crackers and oatmeal chips 
and cake. Drink as little as possible; no acidulous drinks; a 
little spirits may be allowed, and from five to fifteen drops of 
laudanum in corn starch gruel is good, or more, according to 
age; the same may be injected upwards; never fails when 
taken both ways; if used strong enough, one drop to each year 
of your age. See diarrhoea. 
It is the usual habit for men in training to take port wine, 
sherry or cider with an egg in it before going out in the 
morning, with a cracker or something of that kind; but this 
should not be made a practice by one in good health, as it 
takes away the appetite for breakfast, and sometimes causes 
indigestion. It is more fit for a weak person, as his absorbing 
system is craving for nourishment. 
FOOD WHEN SYSTEM IS OUT OF ORDER. 
DIET. 
For breakfast, dinner or supper (the latter should be the 
lightest meal of the day), if you are going to tax the brain, 
either of the hard vegetables, fish or brains should be eaten; 
meats, poultry and game to be taken very sparingly. Cereals, 
such as the following, are good, viz.: Oatmeal or cornmeal 
porridge, rice, hominy, sago, arrowroot, wheaten grits. Drink 
tea in moderation, and nourishing drinks between meals, 
and water occasionally as stated in table. If it is desired 
to exert the body with a light mind, eat meat, poultry, game, DIET. 
163 
eggs, bread, hard vegetables and boiled fish in moderation, 
with a small quantity of wine or ale. 
The question which some may ask as to why we should 
eat meat, veg-etables, fish, etc., if we obtain the qualities 
above referred to, is easily answered : simply because the 
meat, game, poultr\% etc., contain fiber, sinew, skin, fat, flesh, 
blood, etc., which make muscle and give streng-th and agil- 
ity, while the veg-etables advised are to regulate the bowels, and 
by drinking a little light wine tends to lighten the mind. The 
qualities contained in the meat are substracted from the vege- 
tables the animal eats, and we obtain the extract in eating the 
flesh ; consequently we can eat a much less quantity of meat 
than of soft vegetables to obtain the same amount of nour- 
ishment, thus making one more active, both in body and 
mind. 
If a person were to live on raw meat alone he would soon 
become too uncouth for civilized life. The Indians live more 
upon meat than vegetables, nuts and herbs. Hence their wild 
and active life in the wilderness. There is also a possibility of 
a man becoming effeminate by eating and drinking delicate 
food, such as pies, cakes, jellies, fruits, milk, syrups, sugar, 
coffee, tea, lemonade and other articles of saccharine taste. 
Persons may diet themselves for strength and agility, or, 
again, so that in their nature they may resemble the most del- 
icate female. 
A man’s life may be prolonged, even after he has reached 
an extreme advanced age, if he w-ould eat young wild meats, 
chopped’ and minced so that they might be easily digested; 
drinking at the same time the extract from the same, to- 
gether with mucilaginous food, vegetables and fruits, with 
homemade bread, for which yeast, salt and potatoes alone 
are used ; also such liquids as beef tea, barley water, and a 
little plain water—say from four to ten ounces—might also 
be used per day. 
This diet, with proper attention to the skin and the bowels, 
having a knit bandage around the waist, with no dissipation, 
proper sleep, an easy mind, a little exercise, good liquor 
rubbed all over the body, and daily a small cup of ginger tea 164 
ALWAYS STRONG AND HAPPY. 
with a teaspoonful of good brandy in it, will have the effect of 
strengthening and prolonging even a waning life. 
DRINKS. 
The following- plain drinks are recommended for their mild 
effects, pleasant taste and nutritious qualities, if made in the 
proportions stated below : 
Toast Water—One quart of water to two slices of burned 
bread. 
Rice Water—About six ounces of rice to a quart of water. 
Barley Water—About six ounces of barley to a quart of 
water. (It should be ground and boiled, or simmer for one 
hour or more to mush, then strain. Let it stand till cold and 
stir before drinking-, or strain if necessary.) 
This may be drank plain or mixed with the following- fruit 
preserves : blackberry, cherry, currant, strawberry, orange or 
lemon, in the proportion of two teaspoonfuls (and, if preferred, 
with one of Old Tom gin or other spirits added to suit the 
taste) to a tumblerful of one or other of the above-mentioned 
waters. This strengthens and improves the taste. 
The following may be taken as a change at breakfast or 
any other time : Beans, rice, barley roasted and ground and 
decocted in the same manner as coffee, and drunk plain or 
with a little sugar; beef tea, chicken and mutton broth, with 
toasted bread. Rice or barley may be boiled with either of 
them. 
Tea and coffee, not too strong, are not bad occasionally, as 
they stimulate the nervous, making them more active and 
brightening the senses. They should be taken in the morn- 
ing, or when feeling drowsy and wishing to be enlivened. 
Men performing feats requiring an extraordinary endurance 
will find tea the best stimulant of all, being the favorite bever- 
age on the track of the great athletes of Europe and America, 
such as Captain Barclay, W. Wheeler, O’Leary, J. Lambert, 
J. Kenovan, Rowell, Hart, Brown, Mountjoy and others, who 
have always used it when performing these great tasks. 
I, myself, have used it during the performance of all my 
feats. DIET, 
165 
Wine, cider and ale, if taken at all, should be drunk in 
quantities as follows : 
Claret—From one to six ounces, including water. 
Sherr}^—From one to four ounces, including water. 
Champagne—Two to six ounces, according to quality. 
Cider—Six to ten ounces (not sweet). 
Strong wine may be tasted in the pure state, but should be 
drunk diluted with one-third water, unless in case of sickness. 
Ale, stout or porter, in quantities from six to ten ounces. 
Pale or bitter ale is the best to drink for training. Stout 
and porter are not so good, only to build up on. Beware of 
sour ale, as it will purge you. 
The exact quantities can only be ascertained by experiment 
on one’s self. It should not affect the head. More than the 
largest quantity mentioned above is deleterious. 
MEATS AND POULTRY. 
The following- meats, poultry and g-ame may be used, 
cooked differently and chang-ed from time to time, according 
to directions. But first let me say that poultry of an oily 
nature, such as the domestic goose or duck, especially when 
very fat, are hard for a business man to digest, therefore they 
should only be eaten by hard bodily workers, such as the 
laborer, farmer or a person in a cold climate. 
Beef—In joints, roasted or baked. 
Beef (salt)—May be used after being in pickle from four to 
six days, no longer. 
Beefsteak—Broiled, also cut up and stewed with a little 
gravy, or mixed with veal and made into puddings and pies, 
with top and bottom crust. For this, lean meat is required. 
Beef, as a rule, is supposed to be the best meat. Mutton 
for those with whom it agrees, on account of its being easier 
of digestion. 
Mutton—Joints boiled, roast or baked. 
Mutton Chops—From the leg, rib or shoulder, broiled or 
stewed, with or without a few potatoes and onions, if they 
agree with you. Fat should be avoided. 
Lamb—Joints may be cooked the same as mutton. 166 
ALWAYS STRONG AND HAPPY. 
Venison—Joints, boiled or roast. 
“ chops and steaks, broiled or stewed. 
“ fricasseed, or made into pies or pot-pies. 
Turkey—Roast, boiled, stewed or baked. Joints broiled. 
Chickens—Roast, boiled, or baked. Joints broiled or 
stewed, fricasseed, or made into pies or pot-pies. 
Rabbit—The same as chicken. 
Hare—As rabbit. 
Veal—Joints roast, baked or boiled. Steaks and chops 
broiled. Cutlets dipped in egg and bread crumbs, broiled; 
also stewed and made into puddings and pies. A little steak 
added is better for puddings and pies. 
Wild Duck—Roast, pot-pie, fricasseed or baked. 
Prairie Chicken—As duck, including stew. 
Quail—Roast, baked and broiled as other game. 
Partridge— “ “ “ 
Snipe— “ 
Pigeon— “ “ “ 
Woodcock— “ “ “ 
Grouse— “ “ “ 
Squirrel—Roast, baked and broiled as other game, including 
pot-pie and stew. 
The following parts of animals should not be eaten too 
often, being composed of more g-elatine than those organs of a 
similar nature in your own body can make use of; therefore 
the overplus must go to waste. It is also injurious in this 
wajr: viz., preventing other nourishment in the stomach from 
being absorbed. If a person overfeeds himself with one or 
more kinds of food, he becomes sick at the stomach, throwing 
off the whole of the food he has eaten, or a portion of the rich 
oily substances which rise above the others. This is often the 
cause of bile, biliousness, dyspepsia, indigestion and many 
other kindred complaints. 
Sweet Breads—Broiled or boiled, with a little seasoning, 
is easily digested. When broiled, eat with lemon. 
Belly Girth—Broiled. 
Tripe—Broiled or stewed. It is best with seasoned 
onions. 167 
DIET. 
Pigs’ Feet—Well boiled. 
Calves’ Feet— “ 
Calves’ Head— “ 
Ox Tail—Well boiled or stewed. 
Brains—Broiled or fried, with bread crumbs. Boiled in a 
cloth, seasoned with a little parsley. 
SEASONING. 
By adhering to the following rules your food will be found 
much more healthy and nutritive. Excessive seasoning is not 
allowed to a healthy person, except at times. It affects the 
system in a manner similar to stimulants. 
Salt and vinegar are exceptions when used in moderation. 
The vinegar and salt render the muscular fiber more tender, 
and are found to produce a fluid having some analogy to gas- 
tric juice. 
SOUPS. 
Soups and broth should be taken with as little fat as possi- 
ble, and in the making but few vegetables should be used, 
while seasoning should be also sparingly employed. The fol- 
ing meats may be used for a healthy person : 
For Beef Soup—Shin, leg, neck and oxtail. 
For Mutton Broth—Neck, shoulder and head. 
Turtle Soup is nourishing, but should not be too highly 
seasoned. 
Mutton Broth may be eaten with toasted bread, crackers, 
or tops and bottoms. 
Soups are best mixed with two or three of the following 
kinds of vegetables : 
Onions, leeks, parsley, celery, tomatoes, barley, rice, peas 
or beans. 
Toasted bread, crackers, tapioca or oatmeal may be put in 
when cooked. When taking soup, much of any other liquid 
should be avoided. 
But few city people know from what ground our vegetables 
are taken, or the position of the land they grow on. Many 
vegetables are grown that are good only as they appear to 
VEGETABLES. 168 
ALWAYS STRONG AND HAPPY. 
the eye. Vegetables of the same name do not always contain 
(the same ingredients, as one may be wholesome and another 
impure, according to their size, weight and the nature of the 
soil where they have grown. 
Corn—Green, is good and nutritious, if eaten without too 
much butter, salt, pepper, etc. This article relates almost 
entirely to the digestive organs, the due discharge of whose 
functions should be considered. 
Beans—Are among the most nutritious qualities of vege- 
tables for those with whom they agree. 
Peas—As beans, but somewhat milder on the system. 
Hominy—Nutritious. Good for breakfast. 
Parsnips—Are somewhat nutritious, but disagree with 
some people. If troubled with indigestion, avoid them. 
Among the vegetables that are unhealthy in training for 
muscular development are potatoes, beets, cabbage, artichoke, 
cauliflower. 
Carrots—The same as parsnips. 
Turnips—May be used. 
Onions—Are good boiled, roasted or baked (white are the 
mildest). 
Bice—Is very nutritious. It may be ground and made 
into bread instead of wheat flour, boiled plain, or made into 
pudding. Good for any meal. 
Indian Corn Meal—Very nutritious made into cakes, mush, 
or bread. Can be eaten at any meal. Rice, whole wheat 
meal, oatmeal and Indian corn cakes are the only kind that I 
recommend. 
The following green vegetables may be eaten only moder- 
ately. In quantities they are purging, especially if eaten 
alone. 
Watercress—When young they are very mild to the taste 
and the system. When old they are hot to taste and heating 
to the blood. Eat with little salt or plain. 
Green cabbage, spinach, kail, etc. 
Diet has the greatest influence on health, and should be 
very carefully selected. Although a man who exercises much 
and vigorously can digest richer food than one who does not, DIET. 
169 
still it is safe in eating or drinking to be guided by the usual 
natural signs of Nature’s alarm; in cases where the stomach 
rebels against any food it should be forbidden for a day or 
two ; if still the same effect, omit for a week or more, then try 
it again, and if still the same effect, discontinue the use of it 
for months, in that especial article, unless after eating again 
something of acid quality be eaten with it, such as acidulous 
fruit, or saturated in vinegar, etc. 
For breakfast the food should be plain. There should be 
no stewed meats, or mixed dishes. The extreme of indulgence 
at this meal should be two varieties of plainly cooked food, 
and even this should frequently be of one kind. 
The heartiest meal should be indulged in, if possible, at 
mid-day, though an exception might be made in the case of 
those who are called on to perform a great amount of brain- 
work, the overtaxing of the digestive organs during the busi- 
ness hours of the day tending to lassitude, and occasioning a 
great and unnecessary strain on the faculties. 
I find that persons lounging or sitting about in idleness for 
any length of time become worried, anxious and fidgetty. 
When these symptoms appear the remedy is motion and 
copious application of cold water, washing the face and back 
of the neck, or a cold bath followed by a vigorous rubbing and 
exercise. The favorable change wrought on a morbid person 
by this bathing and exercise is wonderful. The so-called suici- 
dal mania is simply an exaggeration of this preliminary morbid 
state, and a pail of water thrown over the most determined 
of self-murderers at the height of his morbid fancies, would 
undoubtedly occasion a complete revulsion in his melancholia. 
This is borne out by the fact that many of those most deter- 
mined on death have no sooner felt the shock of the plunge into 
the cold waters of the river than they have changed their minds 
and made the most desperate effort to preserve their lives. 
Actual experience—that best of teachers—proves the relia- 
bility of the system set forth heretofore. Many instances of 
the fallibility of ordinary methods of judging the physical con- 
dition and fitness of men for certain lines of duty calling for 
the exercise of strength, have come under my own observa- 170 
ALWAYS STRONG AND HAPPY. 
tion. In passing a man for the police force he is examined, 
measured and weighed, and if he does not come up to the 
standard laid down he is rejected. I have taken several of 
these men who have been rejected for being too light weight, 
although they majr be as fit for appointment in regard to 
physical power as any men on the force. I have added many 
pounds to their weight within four hours, in order that they 
may be passed. This was accomplished by feeding them with 
a quanta of milk, crackers and stale bread. 
If a man be trained down to a fine condition, and then pre- 
sented for inspection before many physicians who are not ac- 
customed to the appearance of a man in such condition, they 
would possibly pronounce him a sick man, when in fact the 
patient is so full of life and vigor that he is able to overpower 
men larger, stouter, and possessing what is called by profes- 
sionals “ dumb strength.” This “ dumb strength ” is useful 
in lifting a barrel or heavy box, but in pugilistic emergency, 
for instance, it would be unavailable against the wiry, sinewy 
and well-trained athlete, who would at once assume the position 
of the bull-dog worrying his strong antagonist, the bull, into 
defeat, in spite of his possession of an enormous reserve of this 
same “dumb strength.” It is the same in the case of the 
trained race-horse who could jump over, run around and 
worry the ponderous and powerful draught horse, wearing 
him out on the point of physical endurance. 
To conclude these remarks and directions of special muscu- 
lar development, it may be added that the exercises named 
heretofore are not intended as a list of the only effectual 
means of developing the body. It has been my intention to 
simply give an idea of the tests that may be indulged in, with 
a view to the special development of the muscles by in and 
outdoor exercise. 
There is nothing superior in general action in the water or 
long-distance swimming, included with your good condition, 
to greasing the body all over with beef tallow. Webb, John- 
son and Beckworth in their palmy days always used it. DIET, 
171 
DIGESTION OF FOOD. 
1. This depends entirely upon the strength and health of 
the person. 
2. The mastication and kind of food eaten. 
3. The action of the glands, the amount of saliva swallow- 
ed; as I believe it is just as necessary as it is for a cow to 
chew its cud, the saliva much aids digestion. 
4. Drinking at the later part of your meal, as it saturates 
the food thoroughly and you will not take so much therein to 
dilute the strength or distend the stomach, which I be- 
lieve if done impedes digestion, as it prevents the expansion and 
contraction, which it will not do if eating and drinking in 
moderation. The digestion of food as given by many of our 
learned men I disbelieve in and give my reasons herewith, as 
the proof given is not sufficient, as it was obtained as follows: 
The stomach the experiment was tried on, to ascertain the time 
required for the digestion of food, was disabled, and whether 
Dr. Beaumont ever made any allowance for difference in abil- 
ity between an imperfect and perfect stomach, which no doubt 
exists, I do not know. That food would be digested much 
quicker by a strong man in perfect health, than by a weak one 
in imperfect health, is, I think, undeniable, and I believe in 
many cases before the time given. 
Hours. 
Mutton, fresh boiled 
“ “ broiled 
.. ..3 
“ “ roasted 
q 
or more 
“ “ stewed 
... .3 
30 
Beef, “ roasted 
.. ..3 
30 
“ “ fried 
..A 
“ salted, boiled, much cooked 
...A 
30 
“ “ medium done, not too salty.. 
... 4 
“ steak broiled 
“ stewed 
.. ..3 
30 
Chicken, roast 
.. ..4 
soup 
....3 172 
ALWAYS STRONG AND HAPPY 
Hours. 
Chicken, boiled 
3 
30 
“ broiled 
1 
“ stewed 
4 
Other fowls as chicken. 
Ducks, domestic 
4 
or more 
“ wild, Ibelieve digest easier; 
also game, 
if not too highly seasoned, in 
some cases 
has a purging effect. 
Pork, fat, boiled 
4 
“ roasted 
5 
30 
“ salty fried 
6 
“ steak boiled 
3 
30 
“ salt boiled 
3 
30 
Sausages, fresh boiled 
3 
“ fried 
3 
30 
“ broiled 
3 
15 
Soup, mutton 
3 
30 
“ beef 
3 
30 
“ “ and vegetables 
3 
15 
“ “ marrow bones 
4 
40 
Fish, salmon 
4 
“ flounder, fried 
3 
15 
“ cod, boiled 
3 
30 * 
Oysters, fried 
4 
“ broiled 
3 
“ plain liquid stewed 
3 
<• milk, “ 
4 
“ pickled 
3 
Butter 
4 
30 
Eggs, soft boiled 
3 
15 
“ hard “ 
3 
30 
“ fried 
30 
Potatoes, boiled 
3 
30 
“ fried 
4 
Corn, cakes baked 
3 
30 
* All other fish about the same. Fried fish takes longer to digest. 173 
THE CAUSE OF DISEASE. 
Corn bread 
Hours. 
Bread, fresh 
3 
20 
“ stale 
Green corn, boiled 
3 
15 
Beats, “ 
3 
40 
Turnips, “ 
3 
30 
Cheese, strong- 
4 
Pie 
Dumpling, plain 
3 
30 
“ baked 
3 
45 
Pudding, plain 
3 
“ much sugar 
3 
30 or more 
Excessive eating and drinking causes dyspepsia, torpidity, 
etc. 
A person who indulges to excess at home, or goes out to 
late dinners, drinking beer or wine, and smoking, as 
many do (with the latter the worst), is more likely than not to 
have much of the solid contents eaten the night before in their 
stomachs the next morning. This I know to be a fact, as I 
have attended many cases where sickness has been caused 
through such dissipation, or, where I have caused vomiting to 
relieve a person, I have noted that the same food they had 
eaten the night before, after its ascension, that but little change 
had taken place since its entrance, in the way of digestion. 
This over-indulging is one of the greatest injuries to the 
stomach. It causes indigestion, sick-headache, stoppage of 
circulation, cold feet, inflammation of the kidneys, urethra and 
bladder ; and, in urinating, fullness, straining, and some pain ; 
and eventually totally wrecks the system. 
THE CAUSE OF DISEASE. 
I have traced some of the most serious diseases to which 
the human flesh is heir, to indigestion, occasioned by nervous 
and muscular debility. 174 
ALWAYS STRONG AND HAPPY. 
My general plan of treatment has proved a great success, 
and has given me much satisfaction to see and hear of patient 
after patient being restored to sound health and physical 
vigor and the thorough enjoyment of life, through my method 
of treatment. In many cases the cure has even been brought 
about after a protracted and apparently chronic affliction. 
In this connection mention has been already made of the 
Columbia machine, which can accomplish every task required 
of it, and may be relied upon to perform its share of the work 
better than any known apparatus intended for a similar 
purpose. 
After many years of careful observation the writer has 
concluded that debility is the cause of almost every disease. 
Any honest and competent physician will acknowledge this. 
To the afflicted it must surely be a matter of no small conso- 
lation to know the cause of their diseases and the means to be 
adopted for their cure. It is not only reassuring to have one’s 
malady definitely traced, but to have a sensible way to conva- 
lescence marked out, thus guiding one from the wilderness of 
wild opinions founded in error and supported by bigotry and 
prej udice. 
Good nursing, fresh air, and proper food, with exercise, 
attention to the skin, and sufficient rest, are the chief if not 
the only requirements necessary to secure and to retain 
health. 
In order to explain how debility acts upon the in 
the production of disease, and to make this book as useful and 
intelligible as possible to the general reader, I deem it neces- 
sary to give a brief sketch of the anatomical structure of the 
digestive organs, and their mode of action, which will at least 
tend to convince the most ignorant that the derangement of 
those organs may arise from various infringements of the 
organic laws of nature ; and it will also show how far the 
treatment which I advocate is in accordance with wisdom. 
In order to render the following description of the digestive 
organs more clear, I have annexed a diagram with the ex- 
planation. 
The human stomach is composed of three membranes or THE CAUSE OF DISEASE. 
175 
NO. 1. LUNGS—THEIR TWO LOBES. 
STOMACH, LIVER AND BOWELS. 
a, a—The lungs; b—the heart, which is immediately above the stom- 
ach ; d. d—the liver; /—the gall; c—the stomach. 176 
ALWAYS STRONG AND HAPPY. 
coats. The exterior membrane is very thin and smooth. The 
middle one is muscular, or is endowed with the power of con- 
tracting', and of moving- about and expelling- its contents. 
The innermost is the secreting- or mucous membrane, which is 
continuous with that of the whole leng-th of the intestinal 
canal, and is joined to the external skin at the mouth and 
anus. 
The stomach is the principal org-an of dig-estion. Its figure 
nearly resembles the pouch of a bag-pipe, and is situated be- 
neath the diaphrag-m, between the liver and spleen. It is 
joined at its upper end to the oesophagus, by an orifice called 
cardia. The heart and lungs are above it. At the lower end 
the stomach is joined to the duodenum, or first intestine, by 
an orifice or ring, where is a kind of valve, and is intended for 
the purpose of retaining the food in the stomach until it is 
properly digested. It is endowed with an instinctive faculty 
to judge between digested and undigested food, since it per- 
mits that which is digested to pass out as fast as it is formed, 
but closes against the portions of food which are yet solid 
and undigested. 
After the masticated food is received into the stomach, it is 
transformed into a peculiar matter called chyme. The chief 
agent in this process is a fluid termed the gastric juice ; it is 
the most active substance we are acquainted with in nature. 
It is secreted from a great number of small blood vessels im- 
bedded in the coats of the stomach. When the stomach is 
empty the gastric juice is secreted in a very small quantity; but 
when the lining membrane is stimulated by the contact of 
food, a quantity sufficient to dissolve food enough for the sup- 
ply of the natural wants of the system is then poured out. 
experiments have been instituted by Spallanzani, 
Gmelin, Tiedemann, and other physiologists, to ascertain the 
nature of the gastric fluid, and the mode of its operation on the 
food; but it was not until the year 1822 that an advantageous 
opportunity presented itself to Dr. Beaumont, an American 
physician, for crowning such efforts with success. On June 
6th, of that year, a young Canadian, named Alexis St. Martin, 
received a very severe wound in his left side by the bursting of THE CAUSE OF DISEASE. 
177 
a gun, which, extensively lacerated and laid open the cavity of 
the stomach. His life was for a long time in most imminent 
danger; hut at the expiration of two years he recovered his 
health completed and subsequently married and had a family. 
There remained, however, an aperture in his stomach of near 
three inches in diameter, which would not close up; and through 
the orifice (which was usually closed by a bandage) the con- 
tents of the stomach could be drawn out. 
Dr. Beaumont ascertained that the gastric juice is very 
like saliva in its appearance, and it was found, on chemical 
examination, to contain a considerable quantity of the muriatic 
and acetic acids, in an uncombined state. He ascertained— 
and the fact is of great importance—that a certain quantity 
of the gastric fluid can only act upon a limited amount of food; 
so that if more be taken into the stomach than the gastric juice 
can dissolve, it remains there undigested, and becomes a source 
of irritation and debility to the digestive organs. 
As soon as the chyme has passed through the pylorus into 
the duodenum or first intestine, it is mixed with bile and pan- 
creatic juice, which complete the work of digestion. Bile is 
secreted from the liver, and poured into the intestine near its 
commencement. It is a yellow or yellowish-green fluid, of a 
peculiar smell, and of a taste at first sweetish and after- 
wards intensely bitter. Bile is not passed into the duodenum 
as soon as secreted from the liver, but is accumulated in a 
reservoir called the gall-bladder, which accumulation is going 
on when the stomach is empty; but during digestion the bile 
is poured directly from the gall-bladder into the duodenum, 
and is there mixed with the chyme. It is in the gall-bladder 
that the gall-stones, as certain hard concretions are errone- 
ously called, are sometimes formed ; and in passing through 
the narrow tube or biliary duct which terminates in the intes- 
tines, cause the excruciating pain complained of in that affec- 
tion. Pancreatic juice is secreted from the pancreas, a 
glandular organ of a long figure, which lies across the spine 
and under the stomach. Its duct enters the duodenum along 
with the biliary duct, so that two fluids meet at their entrance 
into the intestine. 178 
ALWAYS STRONG AND HAPPY. 
The intestinal canal extends from the p3Tlorus to the anus, 
and in the human subject is from thirty to thirty-five 
feet long-. It is curiously convoluted or folded up in the abdo- 
men, and is divided by anatomists into six portions ; but for 
every useful purpose may be divided into two portions—the 
small and the larger intestine. 
The bile and pancreatic fluid meeting the chyme in the first 
part of the intestinal canal, become intimately combined with 
it, which they further attenuate and dissolve, and by the con- 
tractile power of the intestines the whole is pushed forward. 
In its course a nutritious milk-like fluid is separated, termed 
chyle, which is absorbed by the lacteal vessels into the sys- 
tem, to be mixed with and form new blood. The rest, which is 
not fit for nourishment, is expelled from the body. 
Lacteal Vessels.—These small pellucid tubes, which arise 
in the mucous membrane of the intestines, were perfectly un- 
known until Asellius, a celebrated Italian anatomist, in the 
year 1622, discovered upon the mesentery of a dog, white lines 
extending from the intestines to the glands. He observed that 
they contained a milk-like fluid, and hence termed them lac- 
teals. In the year 1649, Pecquet, a renowned French anato- 
mist, discovered the important fact that these vessels gradu- 
ally unite together as they approach the upper parts of the 
body, and at length terminate in one common trunk, termed 
the thoracic duct, or cliest-pipe, so called from its course be- 
ing through the thorax or chest, in front of the spine ; and its 
office is to convey the different streams of chyle, collected 
from the intestines during the process of digestion, to be 
poured into the subclavian vein just before the latter 
reaches the right side of the heart, where it is mixed with the 
current of the venous blood. 
The conversion of chyle into blood is effected by the fol- 
lowing process :—After it is absorbed from the intestines, it 
may be regarded as blood in an early stage of its formation. 
Whilst traversing the lacteals it undergoes many changes, 
and becomes more and more of the nature of blood as it reaches 
the receptacle from which it is poured into the current of THE CAUSE OF DISEASE. 
179 
blood. These changes arise from the influence effected on the 
fluid by the living coats of the vessels. 
Although the chyle is poured into and mingled with the 
blood, yet it has to undergo other processes in the wonderful 
laboratory of the system before it is fit to perform its func- 
tions of nourishing the body. To complete its preparation it 
still requires to be exposed to the action of air. This is accord- 
ingly done on its passing through the lungs along with the 
dark or venous blood, which stands in need of the same change. 
In the course of its passage through the lungs, both the chyle 
and venous blood are exposed to the influence of the atmos- 
pheric air, brought into the air-cells by the bronchial tubes 
or air-vessels, in the act of respiration, where it is converted, 
along with the venous blood, into bright arterial or nutritive 
blood. The change which the chyle undergoes in the lungs 
is termed sanguification, or blood-making. 
Respiration, then, is the completion of sanguification, for 
aeration is so indispensable to the renovation of the old, and 
the formation of the new blood, that whenever it is rendered 
imperfect—either by obstructions in the lungs themselves, or 
for want of pure air to inspire—the result is invariably in- 
jurious to health, since the blood, being no longer property 
constituted, becomes incapable of furnishing a healthy stimu- 
lus or property nourishing the body. We therefore see the 
rapid emaciation which follows the appearance of pulmonary 
consumption and other diseases affecting the structure, and 
consequently interrupting the functions of the lungs. The 
great utility of good air, in both health and disease, is thus 
rendered manifest; for the organs of digestion may perform 
their functions aright, and the lacteals may duty convey the 
chyle into the circulating system, but unless it undergoes the 
necessary change in the air-cells of the lungs it will not con- 
stitute good blood, or afford due nourishment to the body. 
It will necessarily be perceived that aid in the movement 
and cleansing of the body and bed, together with fresh air, must 
be beneficial; as, for instance, rubbing the body before and 
after washing. This, of course, gives action to the nerves 
and circulates the blood. If it is remarked how an apparently 180 
ALWAYS STRONG AND HAPPY. 
drowned man is frequently resuscitated after he has actually 
breathed his last for at least once in his life,—how, through 
energetic and systematic manipulation, rubbing, slapping, and 
by another strong person breathing into his lungs—how he is 
actually brought back to life by enforced exercise,—if these 
things are remarked I think it will appear with logical force 
that the principle of preserving and restoring vitality when 
stagnant or stagnating from other causes, my exercise and 
care holds equally good as in the case of the drowned man. 
By the same principle in action a sick person can be made well; 
if he were taken in time, manipulated, and started on a 
systematic course of light exercise, his vital forces would in- 
crease, even if the patient had only power enough to move his 
arm. It should be impressed on everyone that movement is 
the accompaniment of life; that without it we cannot live, and 
that if this principle is followed the proportion of healthy to 
unhealthy persons will be greatly increased. 
OFFICES OF THE BLOOD. 
While the combined mass of chyle and venous blood is 
undergoing the process of aeration in the lungs, it is gradually 
returned by the pulmonary veins to the heart, and poured from 
their trunks into its left auricle ; thence it passes into the left 
ventricle, and, by the contraction of this cavity, is delivered 
into the aorta, which vessel, acted on by the muscular action 
of the heart, propels the now renovated, life-sustaining blood 
through the arteries into their innumerable minute branches, 
termed capillaries. In these remote arterial branches, which 
pervade the body, the blood effects its destined end, namely, 
the important offices of nutrition, secretion, etc. This effected, 
it becomes of a dark color, in consequence of having parted 
with its oxydized properties, in which state it is returned by 
the veins to the right auricle of the heart. The latter organ 
then propels it through the lungs (along with the chyle as be- 
fore stated) to be subjected again to the influence of the air in 
the lungs. 
The blood supplies every waste of the body made by the THE PRINCIPLES OF LIFE AND DEATH. 
181 
different secretions, such as perspiration, gastric juice, milk, 
bile, etc. It sustains every part of the body, both solids and 
fluids; it repairs diseased parts; in short, it regenerates all the 
solid parts of the animal system and replenishes all the waste 
of the fluids. The influences and uses of the blood upon the 
nutritive functions may be easily proved by tying the principal 
blood vessel, and so causing a permanent diminution, to any 
considerable extent, in the quantity of blood with which any 
organ is supplied. A decrease in its size is soon apparent, and 
it may shrink to almost nothing. 
THE PRINCIPLES OE LIFE AND DEATH. 
In the foregoing- pages the process of digestion has been 
explained—how the food is dissolved into chyme by the aid of 
gastric juice poured from the coat of the stomach—how the 
chyme is changed into chyle by the addition of bile, etc., and 
how chyle is absorbed into the blood and becomes the source 
whence every element of the system is derived. But our de- 
scription has only yet embraced the muscular processes of as- 
similation. 
There is a something wanting, and which may he comprised 
in the questions—What puts our organized machinery into 
action ? By what means are these wonderful operations pro- 
duced and perpetuated for so many years ? To say the "body 
is put into motion, regulated, and continued, by the vital 
principle, or life, is only telling the reader what he already 
knows. The question still remains unanswered—What is 
life, or that animating principle by which the body is sustained 
and preserved from decay, from birth to the grave ? 
With all our researches in and advances in knowledge, 
there are very many subjects which we cannot comprehend ; 
there are mysteries dark and impenetrable, which the human 
mind will never be able to solve. We see a wonderfully-made 
body, performing many marvelous functions, and controlled 
by an animating principle termed life, the real nature of 
which we cannot understand. We can, however, explain the 
principles on which life acts, in producing motion, and ena- 182 
ALWAYS STRONG AND HAPPY. 
Ming- organized matter to perform its functions. The life of 
every organism begins in motion, and ends in rest. Indeed, 
throughout all nature motion is the source of every combina- 
tion, and its extinction is the cause of death. 
We know, by many direct and unfailing experiments, that 
life, or vitality, consists in nervous power; and through this 
power all the different organs of the body are enabled to per- 
form their functions. It is nervous power which causes the 
stomach to secrete its juice, by which the food is dissolved 
into chyme ; the same power causes the liver and pancreas to 
secrete their juices, by which the chyle is produced ; and it is 
the same power which causes the lacteal vessels to absorb 
that fluid and convey it into the blood, by which the body is 
nourished. The same power is also the direct cause of all the 
other secretions of the body, and it is the cause of motion. 
Nervous power originates in the brain and spinal marrow; 
the latter, however, is merely a continuance of the former, and 
the channels by which it is conveyed to every part of the body 
are the nerves. The nervous system being of so much import- 
ance, both as regards the origin and cure of diseases of which 
I claim I have cured many bad cases, I deem it necessary to 
render a brief explanation thereof. 
The nerves issue in pairs, one of each pair being allotted 
to each side of the body. From the brain and spinal marrow 
I believe there arise forty-three pairs; twelve from the brain 
and thirty-one from the spinal marrow. The nerves have the 
appearance of whitish cords, and every large nerve consists of 
a bundle of smaller ones, each nerve dividing like the branches 
of a tree and spreading their ramifications over the whole 
body until they become so small as to escape our senses; of 
their presence, however, we are fully satisfied, as we cannot 
wound any part of the body without exciting pain: a proof 
that the nerves are injured by it. 
The nervous system is a mysterious portion of the body ; 
and its nature and influence—in conveying motion, sensation, 
and perception—have been problems amongst physiologists in 
every age, the solution of which is attended with many diffi- 
culties. Many physiologists, both in ancient and modern THE PRINCIPLES OF LIFE AND DEATH. 
183 
times, have regarded the nerves as solid capillaments, or like 
the tense and elastic strings of a musical instrument, operat- 
ing by tremors and oscillations; which hypothesis prevailed 
among the Greeks, although it was not the opinion of Hippoc- 
rates. 
Sensation and motion are communicated by the nerves to 
every part of the body from the brain and spinal marrow. 
The nerves which arise from the anterior portion of the brain, 
called the cerebrum, govern the organs of sense, as the taste, 
sight, hearing, smelling, etc., and when their nervous connec- 
tion with the brain is interrupted, the functions of these organs 
are destroyed. The nerves of motion arise from the posterior 
part of the brain, and the spinal marrow; and when any of the 
muscles of voluntary motion are deprived of nervous power, 
they no longer obey the dictates of the will. For example :— 
If we cut, or merely tie, a nerve of motion, the muscle with 
which it is connected becomes instantly paralytic ; but upon 
untying the nerve the muscle recovers its wonted feeling. 
Again, if we compress any particular part of the brain or 
spine, that part of the body becomes motionless which derives 
nerves from the part compressed. 
Thus, by means of the brain and nerves, we are doubly 
connected with the external world Through the medium of 
the nerves of sense, we perceive the events that are passing* 
around ;—through that of the nerves of voluntary motion ex- 
citing the muscles, w*e are enabled to influence those events. 
The process of changing food into the various materials of 
the body, as before observed, commences in the stomach, but 
that organ derives its vital power from the brain, communi- 
cated to it by the pneumo-gastric or eighth pair of nerves, 
which nerves rise from the lower part of the brain, near its 
junction with the upper part of the spinal cord. It is at this 
base of the skull I have done my work in bringing men to their 
senses when being knocked out, as the pugilist terms it, or when 
the sense is lost from any other cause, which many physicians 
have noticed here. The eighth pair of nerves connect the stom- 
ach with the air passages, lungs and heart, and through its con- 
nection with the great sympathetic nerves (with the latter is a 184 
ALWAYS STRONG AND HAPPY. 
collection of filaments from every nerve in the body), it com- 
municates with every nerve in the system. The sj’mpathies 
produced by this nervous chain of communication, in health 
and disease, are innumerable and important, seeing- that it 
connects the vital, the animal, and the natural functions with 
each other, and which render the stomach the seat and center 
of universal sympathy. I hope the reader will bear these 
facts in mind. 
In order that the unprofessional reader may be fully con- 
vinced that nervous power is the vital cause of secretion and 
digestion, I wiil relate the results of a series of physiolog- 
ical experiments confirmative of the fact; and although they 
are a repetition of the most ancient experiments of which we 
have any account, they are, nevertheless, perfectly conclusive. 
The eighth pair of nerves in the neck of a rabbit were cut in 
two immediately after a full meal (the animal having fasted 
two hours prior to the meal preceding the operation), and 
when killed six hours after the operation, none but undigested 
food was found in the stomach. The experiment was tried on 
a number of rabbits, and the effect was uniform in every case ; 
whereas if a rabbit be killed without the division of these 
nerves at any time after eating, the food found in its stomach 
is more or less digested, according to the time elapsed since 
eating to the death of the animal. 
Cutting into two the eighth pair of nerves in the neck is 
clearly to deprive the stomach of its nervous power, so that 
digestion cannot be affected ; for if the animal be allowed to 
live a considerable time after these nerves are divided in the 
neck, the food in the stomach, if the animal had previously had 
a full meal, is always found unaltered ; and, therefore, the 
division of those nerves, by depriving the stomach of all 
nervous power, prevents the due secretion of the gastric 
juice. 
NERVOUS POWER. 
Hence it is obvious that muscular action alone, unaided by 
nervous energy, will not effect digestion. In those experi- 
ments termed artificial digestion, which consists in mixing THE PRINCIPLES OF LIFE AND DEATH. 
185 
alimentary substances with the gastric juice, and exposing it 
to the same temperature as the stomach, we find the food is 
not reduced into chyme. Dr. Beaumont, who obtained the 
gastric juice from St. Martin, tried its effects on different 
articles of food, and kept it in a close vessel exposed to the 
heat of 100 degrees, and imitated the muscular action of the 
stomach by frequently agitating the vessel, observed that the 
food dissolved with readiness, and even became altered, but 
chyme could not he produced. These experiments teach us 
that there is something more required in the process of diges- 
tion in the stomach than its muscular power, its gastric juice, 
or its temperature. There is a continuance of nervous or vital 
power required, and which, in health, does exist, and operates 
on every organ, and influences them to the performance of 
their destined functions. These functions cannot be performed 
out of the body. 
Having shown that the various functions and movements in 
organized bodies depend on nervous power, we have now to 
inquire of what that power consists. The discoveries in 
chemistry render very evident the analogy or close affinity 
existing between nervous power and some of the gases which 
that science has unfolded to our view. We see the extraordi- 
nary influence which some of them possess over the nervous 
fibers, and in a manner so very remarkble as leaves no room 
to doubt that the nervous power itself is a fluid. 
We have seen that the influence of the eighth pair of nerves 
is interrupted by dividing them at the neck, and particularly 
when a portion of them is removed, the formation of chyle is 
prevented. But it has been found, by repeated experiments, 
that if neither of the divided ends be displaced, some nervous 
influence passes along the cut nerve, and does so, although 
the divided ends be separated by the space of one-eighth of an 
inch. Dr. W. Philip, Breschet, and others, have repeatedly 
proved in their experiments on this curious subject, that gal- 
vanism, applied to the stomach after the division of the eighth 
pair of nerves in the neck, restores the digestive process ; 
and hence we have a reasonable foundation for the opinion— 
that vital energy, or nervous power, is identical in its effects 186 
ALWAYS STRONG AND HAPPY. 
with the galvanic fluid. We are enabled to ascertain, by 
many experiments, that galvanic electricity possesses a power- 
ful influence over the nervous system in the living subject, and 
over the muscles after death. 
Having briefly viewed the mode in which the body moves 
and lives, I will now explain what I think is the cause of most 
all diseases. 
“All diseases resemble each other in their form, invasion, march and 
decline. . . . The type of all diseases is one and the same.” 
—Hippocrates. 
All diseases may be divided into two classes— acute and 
chronic. Those disorders may be termed acute which con- 
tinue only for a few hours, days or weeks, the exciting or 
external causes of which generally act energetically and im- 
mediately on the system. All diseases, whatever be their name, 
character, or seat, are termed chronic, when they have con- 
tinued for months or years, and are produced by causes which 
operate slowly, perhaps imperceptibly, on the system. 
In the last chapter it was shown that it is nervous power 
which influences the organs of digestion—of sanguification— 
and of assimilation to perform their functions ; the importance, 
therefore, of this power in the economy of health and life will 
be apparent. Health suffers when this power is either de- 
pressed or unusually excited ; when it is depressed to extinc- 
tion, then life ceases. 
Such I believe to be the physiological facts, that all 
diseases, whether acute or chronic, arise from one uniform 
internal cause, namely, debility, either general or local, from 
depression of nervous power ; whence proceed relaxation 
of the solids and corruption of the fluids. Subsequent 
chemical investigations, and repeated examinations of diseased 
and healthy organic structures with the microscope, amply 
demonstrated the correctness of this view. Nervous depres- 
sion may produce the effects alluded to, either instantaneously 
or slowly and progressively, according to the nature of the 
operating or exciting causes. 
Depression of nervous power produces morbid effects in 
the system by a twofold process, which I will try to explain. PRINCIPLES OF LIFE AND DEATH. 
187 
If the reader has carefully perused the foregoing- pages, 
he will have seen that the body is sustained and con- 
tinued in good health by the regular supply of good blood ; 
and that this important fluid is produced by “ nervous 
power.” 
According to analysis, healthy blood is composed of the 
following principles :— 
In one thousand parts there are— 
Water 
. 782.87 
Fibrin 
. 2.83 
Albumen 
. 67.25 
Coloring matter 
. 126.31 
Fatty matter 
. 5.16 
Extractive matter, soluble in alcohol 
. 1.86 
Albuminate of soda 
. 1.64 
Muriate of soda and potass., carbonate, phosph. and 
j. 7 84 
sulph. of soda 
Carbonate of lime and magnesia, phosph. lime and 
magnesia and iron 
[ 1.75 
Loss during analysis 
1000.00 
Organic chemistry teaches us that the albumen and fibrin 
of the blood are the nutritious principles, and when these 
become deficient in their relative proportions to the other parts 
of the blood, health suffers. If nervous power be depressed, 
then the food is imperfectly digested, the chyme imperfectly 
prepared, the chyle lessened in quantity, and, therefore, the 
proportional principles of the blood become disturbed; its 
nourishing principles are decreased ; the watery and saline 
principles are augmented, and a morbid condition of the 
important fluid ensues, with the numerous ills attendant 
thereon. Indigestion, more or less, occurs in every case of 
disease ; indeed, the stomach is generally the first organ that 
becomes affected by diminished nervous power, and as it is 
connected with every part of the body by a direct chain of 
nervous communication, all parts of the system, therefore, 
sympathize in its disorder; and certain it is there is no dis- 
ease, whether local or general, in which the digestive functions 188 
ALWAYS STRONG AND HAPPY. 
are not impaired, and in many cases completely suspended. 
Hence, in the treatment of every case of disease, the stomach 
requires our earliest consideration. 
Nervous debility also produces important morbid changes 
in the capillary system of Hood vessels, in the following man- 
ner :—During health the>sr capillary vessels are kept in a half- 
contracted state by virtue of the nervous influence shed upon 
them ; but when the nervous power becomes diminished, from 
the operation of any physical or mental cause, 
these vessels become relaxed and weakened, 
their diameters enlarge, and their contraction 
of the blood circulating within them is dimin- 
ished. This relaxed state of the capillaries 
now admits of a greater current of blood, and 
its motion through them necessarily becomes 
slower and more stagnant, and a state of con- 
gestion ensues, accompanied b}r inflammation 
of the coats of these vessels, when their secre- 
tions become deranged, and the result is the 
formation of morbid matter in the blood. 
If the disease be hereditary or acquired 
weakness of any organ or part, as may be 
further explained as follows:—When depressed 
nervous energy enfeebles the muscular action 
of the stomach, and lessens its power of secret- 
ing the necessary supply of gastric juice, then 
the certain result will be :— 
Indigestion, with one or more of its numer- 
ous train of effects, such as flatulence, colic, 
habitual costiveness, bilious and liver com- 
plaints, diabetes, atrophical consumption, giddiness, faint- 
ing, epileptic and apoplectic fits, pains in the head, St. 
Vitus’s dance, female complaints, jaundice, dropsy, etc. 
The effects (designated diseases) which arise in the system 
by the presence of morbid matter—produced as before ex- 
plained—are almost innumerable, and vary according to the 
part of the body which is most susceptible to its irritating 
influence, thus : 
Fio. 116. PRINCIPLES OF LIFE AND DEATH. 
189 
Inflammation of the lungs, liver, bowels, kidneys, etc., 
etc., is produced when impure matter accumulates and irri- 
tates the capillary vessels of these vital parts. 
Fever, which may vary and be designated according to the 
part principally affected, is produced when the whole system 
is oppressed and irritated by a suda u accumulation of morbid 
matter ; from any cause which powerfully depresses the nerv- 
ous power. Hence it is evident that fever and inflammation 
are of the same nature, varying only in degree and the parts 
affected. 
Scurvy, Boils, Ulcers, etc., arise when nature strives to 
expel impure matter from the system b}r the skin. 
Dysentery, Diarrhoea, etc., are produced when the system 
endeavors to throw off morbid matter by the bowels. 
Gravel arises when morbid matter is expelled by the blad- 
der, in which case it frequently produces an excessively pain- 
ful irritation of that organ. 
Stone in the Bladder.—Hard concretions in the bladder 
are formed by an accumulation of morbid matter in that 
organ. 
Gout and Rheumatism.—Often it happens that there is 
such an excessive generation of morbid matter that it cannot 
be expelled by the bladder as readily as it is formed. In these 
cases it is deposited in the ligaments and joints, giving rise to 
gout and rheumatism ; and hence is the reason why gravel so 
frequently precedes these complaints, and is often present 
with them. Gravel, gout, and rheumatism, are, therefore, 
the same in nature, only differing according to the parts 
affected. 
Pulmonary Consumption and Scrofula.—When morbid 
matter is deposited in the lungs, it produces pulmonary con- 
sumption ; when it is deposited in the glands, it produces 
abscesses, tumors, etc., termed scrofula. Both these com- 
plaints are, consequently, the same in principle, only differing 
according to the parts affected. The matter contained in 
scrofulous tumors is identically the same in its chemical prin- 
ciples as that discharged from the lungs in consumption. 
Cough, Asthma, Bronchitis, etc.—When morbid matter 190 
ALWAYS STRONG AND HAPPY. 
is deposited in the branches of the windpipe or bronchial 
tubes, it gives rise to distressing cough, asthma, etc. 
Causes of sudden death from accident, fright, drowning, 
etc., etc., do not militate against the theory of disease 
just explained. In such instances there is at once a total 
extinction of nervous power, without, perhaps, any previous 
disease. 
Hence are all the dissimilar diseases mentioned, and every 
other disease to which the body is subject, derived from one 
and the same internal cause. This system is not founded in 
conjecture, but on the Laws of Life, confirmed by scientific 
research and extensive observations of human suffering, 
both physical and mental, during a period of more than 
a quarter of a century. That all diseases originate in 
debility, either local or general, from depression of nervous 
power, the history and symptoms of every case fully testify; 
and, on the contrary, all diseases reciprocally tend to debili- 
tate the nervous and muscular systems. Hence debility is 
not only the cause, but the consequence, of all diseases. 
Thus the veil which has so long obscured the cause of dis- 
ease is drawn aside, and thus the contradictory doctrines of the 
medical schools are shown to be unfounded. How different 
are those views from the baseless and contradictory medical 
theories which have for so many ages prevailed in the world— 
theories which ascribe to disease origins as numerous as its 
symptoms ! 
EXTERNAL OR PRODUCING CAUSES OF DISEASE. 
The producing or exciting causes of disease are infinite, 
and comprise everything- that connects us, directly or indi- 
rectly, with the external world, first acting- upon the body 
through the different modifications of nervous perception. 
Some of these causes at first stimulate, but all finally tend to 
depress vital energy and to induce debilitjL Exciting causes 
are of two kinds, namely, mental and physical. The mental 
comprises all things which affect the body through the mind, 
causing a suspension more or less of nervous power, and EXTERNAL OR PRODUCING CAUSES OF DISEASE. 
191 
therefore of debility, as explained in the last chapter—such as 
excessive joy, anger, and ill-temper, grief, sudden surprise or 
fright, hard study, and every other thing which comes within 
the province of the passions. The physical causes are those 
which attack the nerves themselves and enfeeble their power— 
such as indulgence in hot relaxing fluids, intemperance in 
eating and drinking, loss of blood, impure air, indolence, a 
sedentary life, and all other agents of a debilitating* kind. I 
will make a few remarks on some of the principal causes ; and, 
first, of those which affect the body through the mind. 
Mental causes.—The mind effects its operations on the body 
through the medium of the nervous system, of which the brain 
is the center ; but of the nature of the connection of mind with 
body—of spirit with matter—we are entirely ignorant. Nerv- 
ous power, as before remarked, is the principle of life; in- 
fringement of that power is the cause of disease ; and its total 
suspension is the cause of death. Mental causes, by diminish- 
ing nervous power, produce disease by debilitating the stomach 
and capillary vessels. I have before shown that digestion is 
performed by nervous agency, and hence its disturbance by 
mental causes ; hence also we see how a healthy condition of 
the stomach so depends on tranquility of the mind. 
Excessive joy.—Such is the influence which the mind pos- 
sesses over the body, that strong impressions made on it fre- 
quent^7 suspend the appetite—sometimes instantaneously. 
This occurs under either the exciting or the depressing pas- 
sions. 
Excessive joy has sometimes produced instant death. 
In an old English newspaper, I cut a clipping of May 27th, 
1854. I read that, upon the occasion of announcing a free dis- 
charge to the convicts in Newgate prison, Dublin, who were 
under sentence of penal servitude, so overjoyed were four of 
them at the sudden intelligence, that two of them dropped 
down dead ! 
Anger and ill-temper cause depression of nervous power. 
Cheerful, gay, and joyous-tempered people have, generally, a 
keen appetite and strong digestive powers, and are not only 
the most healthy, but sleep the most soundly. Shakespeare, 192 
ALWAYS STRONG AND HAPPY. 
no doubt, had this important fact in view, when he made 
Caesar exclaim :— 
“ Let me have men about me that are fat, 
Sleek-headed, men, and such as sleep o’ nights : 
Yonder Cassius has a lean and hungry look ; 
He thinks too much ; such men are dangerous. ” 
Both in a physical and moral respect, an ill-temper is a real 
curse to the possessors, and is little less so to the unfortunate 
creatures who are obliged to live with them ; it is real martyr- 
dom to hear one eternal round of complaint and murmuring-, 
to have every pleasant thought and word scared away as by 
an evil spirit. An ill-temper is like the sting- of a scorpion,— 
a perpetual nettle, with an influence so deadly that the purest 
and sweetest atmosphere is contaminated into a poisonous 
miasma wherever this evil g-enius prevails. One string- out of 
tune will destroy the music of an instrument otherwise per- 
fect ; so will one peevish, crabbed individual destroy the com- 
fort of a numerous household, no matter how blameless every 
other member may be. 
Grief and suspense.—I have known a sudden fit of intense 
grief, in consequence of an unexpected family bereavement, to 
change the hair from black to gray in one night, and lay the 
body completely prostrate. Suspense has the same depress- 
ing effect on both body and mind :— 
Sudden surprise and fright.—These emotions of the mind 
exert an extraordinary influence on the body ; in some cases 
instantaneously suspending the action of the stomach b}r 
withdrawing all nervous power. If a person receives sudden 
distressing news on sitting down to dinner, although he were 
as hungry as a wolf the moment before, his appetite would 
immediately leave him. Sudden mental emotions will produce 
sudden illness. 
I knew of a case of a lady whose only son had long been ab- 
sent in a foreign country, and from the lack of intelligence it 
was supposed he was dead. She had just come in from her 
usual morning’s walk, and had sat down to breakfast, when 
at that moment a wandering minstrel commenced singing un- EXTERNAL OR PRODUCING CAUSES OF DISEASE. 
193 
der her window the beautiful song- beginning with these pa- 
thetic words, “The absent will return, the long, long lost be 
found ! ” These words were scarcely uttered when the lady 
shrieked,—“ Never ! Ah ! never, never ! He will never re- 
turn ! ” and fell senseless on the floor. One fainting fit suc- 
ceeded another ; suitable restoratives were applied, but it was 
many days ere she recovered. 
I read of a laboring man who was drinking and singing at a 
public house. The song was “Annie Laurie and when he 
came to the words, “ I’ll lay me down and dee,” he threw his 
head back. The persons present thought he did it for effect; 
after waiting a short time they endeavored to rouse him, but 
he was dead. 
Part of the above I copied from an old English journal 
from time to time. It agreed with my ideas and belief so 
well that I inserted it here, hoping that my readers may be 
enabled to benefit thereby. 
A corporal of the garde de Paris, named Venot, anxious to 
see the execution of Orsini and Pierri, went at a very early 
hour on that day to the Place de la Roquette, and succeeded 
in getting near the scaffold. The emotion he experienced on 
seeing the two men put to death was so great that he became 
ill, and was seized with violent trembling. He was sent to 
the military hospital, and expired on the following day. 
Strong emotions will produce madness :— 
Dr. Livingston brought a native from the interior of Africa, 
who, when he got to the Mauritius, was so excited with the 
steamers and various wonders of civilization, that he went 
mad, jumped into the sea, and was drowned. 
A gentleman on the point of marriage left his intended bride 
for a short time. He usually traveled in the stage-coach to 
the place of her abode. The last journey he took from her was 
the last of his life. Anxiously expecting his return, she went 
to meet the vehicle. An old friend announced to her the death 
of her lover. She uttered an unvoluntary scream and piteous 
exclamation, “ He is dead!” Prom that fatal moment for 
fifty years has this unfortunate female daily, in all seasons, 
traversed the distance of many miles to the spot where 194 
ALWAYS STRONG AND HAPPY. 
she expected her future husband to alight from the coach,, 
each time uttering- in a plaintive tone, “ He is not come yet;— 
Iivill retuni to-morrow.” 
In my remarks on “ Life and Death,” I have shown tho 
identity of the,electric fluid and nervous power, and nothing- 
can more forcibly prove their similarity than excessive frig-ht. 
For a moment the very eyes flash fire j the hair becomes- 
electric, and stands erect; the heart palpitates ; the body is 
thrown into an attitude for escaping-; but the dang-er being- 
inevitable, cold sweats succeed; the hair droops, the eyes be- 
come dim, the surface placid, cold and pale : the person sinks- 
down inanimate. 
Very many authenticated cases might be related in which 
fright and other sudden mental emotions have not only pro- 
duced disease, insanity and death, but cured long-standing 
complaints. I have only room for the following instance:— 
The Illustrated London News, June 15, 1861, contains 
the following paragraph, of rheumatism being cured by fright: 
“ The Bristol Mercury relates the case of a man, who, at one 
shot, killed three pigeons, wounded a fourth, broke several 
panes of glass, and cured a rheumatic cripple by frightening 
him into the use of his limbs.” 
Hard study is another direct cause of indigestion and 
debility. Energetic action cannot be kept up in the brain and 
stomach at the same time. If the mind be intently occupied 
with profound thought, the nervous power will be concentrated 
in the brain, and the stomach being deprived of it, indigestion 
and disease ensue ; hence the weak digestion and sallow com- 
plexion of literary men, and their constant complaints of ill 
health. 
Numerous other mental and exciting causes of disease 
might be added, but a few remarks must now be made on 
those causes—termed physical—which affect the nervous sys- 
tem itself. 
Hot relaxing fluids.—The habitual use of hot fluids is a 
slow but certain cause of nervous weakness. They act by 
debilitating the nervous fibers, hence the muscular power of 
the stomach is impaired and rendered unable to digest nourish- EXTERNAL OR PRODUCING CAUSES OF DISEASE. 
195 
ing food. Those persons who really prefer tea and coffee to 
other articles must render them lukewarm by the addition of 
milk, and on no account take them without sugar. The best 
teas are the less injurious to the nerves, and are, moreover, 
the cheapest. 
One would really think that common sense would teach 
people not to take any fluid of greater heat than that of the 
body; and I cannot comprehend for what purpose a custom 
should be followed which is so highly injurious to the muscular 
system, unless it is that the sipping of hot tea, by causing a 
longer continuance at table, necessarily creates a more pro- 
tractive gossip. It is an historical fact that complaints of the 
stomach and consumptions were not near so prevalent prior to 
the custom of taking these hot beverages ; and, at this time, 
it will be found that those who do not take their food above 
lukewarm are the most free from indigestion. But what signi- 
fies indigestion and its maladies, when balanced against the 
much-coveted and eagerly-sought-after gossip of fashionable 
tea-parties ? Pooh ! And as to consumption, why that disease 
only carries off about one-fourth of the inhabitants ; and what 
of that when compared with the inestimable pleasures of the 
tea-table ! 
Are not young children taught, hired, and bribed to 
gormandize, from their earliest years ? Do they not devour 
all sorts of eatables, until they have not room for more? Do 
not children of “a larger growth” paralyze digestion and 
sacrifice their health, for the baby pleasure of tickling their 
tongues with a dozen different meats ? After all, perhaps 
there is more of ostentation and vanity in those people who set 
out a concourse of different dishes and courses, than a wish to 
gratify the appetites of the guests. We need not, however, be 
surprised at the prevalence of indigestion in civilized nations. 196 
HAND AND FINGER MACHINE. 
HAND AND FINGER 
MACHINE. 
will immediately show 
themselves. Rules come 
with each machine, with 
more definite directions for 
measurement, and the 
frame for it to set in. 
The cut on this page rep- 
resents a new device, men- 
tioned heretofore, for the 
development of the hand 
and fingers, and has never 
been used or seen till gotten 
up by myself and used pri- 
vately. I believe it has long 
been needed, as there are 
many men who have not 
power enough in their hands 
or fingers to bear the 
amount of work the arm 
muscles can, as there are 
but few exercises where the 
finger muscles only are 
brought into play, lienee, 
the value of this invention 
for this purpose. The ma- 
chine is worked by disks of 
weight, a key. and thick 
pieces of felt the same size 
as the weights, with slots 
cut out to let the key into 
the rod. Different sized 
cups are used to grasp hold 
of, as you might grasp a 
cannonball; there are three 
sizes of cups to be used for 
the different sized hands 
and lengths of fingers. This 
is to be ascertained by meas- 
uring from the end of the 
longest finger to the first 
crease in the wrist; the 
crease in the wrist is found 
by bending the hand in to 
the wrist, when the creases 
ARM AND SHOULDER 
MACHINE. 
The machine on the oppo- 
site page is as new and novel 
as the one on this page. It 
is for the development of the 
arms, chest, muscles on top 
of shoulders and at back of 
shoulders. It can be worked 
up and down, forward and 
back, and in a circular mo- 
tion both ways, and as a 
rowing machine ; the ball 
can be adjusted at the end 
of the rod or close to the 
hand, to cause more or less 
weight, as desired. A slid- 
ing seat can be used with 
this machine, as with row- 
ing machine. The handles 
or oars can be raised up and 
down by peg pin holes and 
pins, as a vaulting bar in a 
gymnasium. No other ma- 
chine like it. My new Dia- 
phragm Machine is some- 
what like it, but works from 
overhead, and the weight is 
changed to suit the strength 
of the person, as in the Arm 
and Shoulder Machine. ARM AND SHOULDER MACHINE, 
197 APPENDIX. 
BAR-BELLS AND DUMB-BELLS. 
Corrected up to January 1, 1895. 
Tossing up one bar-bell, weighing 332.815 lbs., with both hands, from the 
ground to breast, and then from breast to full arm’s length above the 
shoulder—Austria, W. Tuerk, Vienna, February 22, 1893. 
Tossing up one bar-bell weighing 280.29 lbs., with both hands, once from the 
ground to breast, and twice from breast to full arm’s length above the 
shoulder—Austria (1), C. Reppel, Vienna, January 3, 1888. 
Tossing up one bar-bell, weighing 276.978 lbs., with both hands, from ground 
to breast, and then pushing it up fairly twice from breast to full arm’s 
length above the shoulder—Austria, W. Tuerk, Vienna, April 8, 1892. 
Tossing up one bar-bell, weighing 254.24 lbs., with both hands, from ground 
to breast, and then fairly pushing it up with both hands three times from 
breast to full arm’s length above the shoulder—W. Tuerk, Vienna, Feb- 
ruary 2, 1893. 
Tossing up one bar-bell, weighing 250.49 lbs., with both hands, once from 
ground to breast, and then seven times from breast to full arm’s length 
above the shoulder—Austria, W. Tuerk, Vienna, April 8, 1892. 
Tossing up one bar-bell, weighing 245.81 lbs., with both hands, once from 
ground to breast, and three times from breast to full arm’s length above the 
shoulder—Austria (2), F. Staehr, Vienna, December 9, 1885. 
Tossing up one bar-bell, weighing 212.75 lbs., with both hands, from ground to 
breast, and then with left hand alone from breast to full arm’s length 
above the shoulder—Austria, Cyrill Wetasa, Vienna, February 22, 1893. 
Tossing up one bar-bell, weighing 210.56 lbs., with one hand, from ground to 
shoulder, and then pushing it up fairly from shoulder to full arm’s length 
above the shoulder—Austria, F. Staehr, Vienna, December 17, 1885. 
Tossing up one bar-bell, weighing 170 lbs., with both hands, from ground to 
breast, then pushing it up fairly from breast to full arm’s length above the 
shoulder, then lowering it slowly to shoulder, behind the neck, raising it 
again slowly to full arm’s length above the shoulder, lowering it slowly to 
breast and thence to ground, the athlete being all the while seated in a chair 
—England (3), E. L. Levy, Birmingham, November 3, 1892. 
Tossing up one bar-bell, weighing 170 lbs., with both hands, ten times from 
breast to full arm’s length above the shoulder—England, E. L. Levy, 
Northampton, November 16, 1892. 
Tossing up one bar-bell, weighing 167.99 lbs., with one hand, from ground to 
full arm’s length above the shoulder—Austria, W. Tuerk, Vienna, Septem- 
ber 15, 1891. 
Tossing up one bar-bell, weighing 150 lbs., with both hands, fourteen times 
from breast to full arm’s length above the shoulder—England, E. L. Levy, 
London, January 8, 1892. 
199 200 
APPENDIX. 
Tossing np one dumb-bell, weighing 201 lbs. 5 oz., with both hands, from 
ground to shoulder, and then pushing it up fairly with one hand from 
shoulder to full arm’s length above the shoulder—America, R. A. Pennell, 
New York City, January 31, 1874. 
Tossing up one dumb-bell, weighing 121.6 lbs., with one hand, from ground to 
shoulder, and then pushing it up twice with one hand, from shoulder to 
full arm’s length above the shoulder, standing in the position of a soldier— 
body erect, shoulders level, moving only the right arm—Austria, M. Walz, 
Vienna, April 8, 1892. 
Tossing up one dumb-bell, weighing 201 lbs., with one arm, six times, from 
shoulder to full arm’s length above the shoulder—America (4), C. 0. Breed, 
Boston, Mass., January 30, 1884. 
Pushing up one dumb-bell, weighing 121 lbs., eight times with one hand, from 
shoulder to arm’s length above the shoulder—England, E. L. Levy, March 
30, 1891. 
Pushing up one dumb-bell, weighing 112 lbs., fourteen times, with one hand, 
from shoulder to full arm’s length above the shoulder—England, E. L. 
Levy, Birmingham, December 22, 1891. 
Tossing up one dumb-bell, weighing 110.129 lbs., with one hand, from ground 
to shoulder, and then pushing it up five times, with one hand, from shoulder 
to full arm’s length above the shoulder, standing in the position of a soldier 
—body erect, shoulders level, moving only the right arm—Austria, 
F. Staehr and M. Walz, Vienna, April 8, 1892. 
Pushing up one dumb-bell, weighing 109.78 lbs., twenty-five times, with one 
hand, from the shoulder to full arm’s length above the shoulder—Austria, 
F. Staehr, Vienna, December 17, 1885. 
Pushing up one dumb-bell, weighing 109.78 lbs., three times, with one hand, 
from shoulder to full arm’s length above the shoulder; standing in the 
position of a soldier—body erect, shoulders level, moving only the right arm 
—Austria, F. Staehr, Vienna, December 9, 1885. 
Pushing up one dumb-bell, weighing 1064 lbs., twelve times, with one hand, 
from shoulder to full arm’s length above the shoulder—England, E. L. 
Levy, London, March —, 1891. 
Pushing up one dumb-bell, weighing 104 lbs., eleven times, with one hand, 
from shoulder to full arm’s length above the shoulder—America, G. D. 
Parmly, New York City, February 4, 1878. 
Pushing up one dumb-bell, weighing 100 lbs., twenty times, with one hand, 
from shoulder to full arm’s length above the shoulder—America, G. N. 
Robinson, San Francisco, Cal., November 25, 1875. 
Pushing up one dumb-bell, weighing 51 lbs., eighty times, with one hand, from 
shoulder to full arm’s length above the shoulder—America, G N. Robinson, 
San Francisco, Cal., November 20, 1883. 
Pushing up one dumb-bell, weighing 50 lbs., ninety-four times, with one hand, 
from shoulder to full arm’s length above the shoulder—America, A. A. 
Hylton, San Francisco, Cal., May 19, 1885. 
Pushing up one dumb-bell, weighing 25 lbs., four hundred and fifty times, with 
one hand, from shoulder to full arm’s length above the shoulder—America, 
G. W. W. Roche, San Francisco, Cal., November 25, 1875. 
Pushing up one dumb-bell, weighing 12 lbs., 14,000 times, with one hand, from 
shoulder to full arm’s length above the shoulder—America, A. Corcoran, 
Chicago, 111., October 4, 1873. 
Pushing up one dumb-bell, weighing 10 lbs., 8,431 times, with one hand, from 
shoulder to full arm’s length above the shoulder—America (5), H. Pennock, 
New York City, December 14, 1870. 
Tossing up from ground to shoulder, and thence to full arm’s length above the APPENDIX. 
201 
shoulder, two dumb-bells at tbe same time, tbe one in the right hand weigh- 
ing 159.83 lbs., and the one in the left hand weighing 150.35 lbs.—Austria,, 
W. Tuerk, Vienna, September 15, 1891. 
Tossing up from ground to shoulder once, and from shoulder to full arm’s 
length above the shoulder twice, two dumb-bells at the same time, one in 
each hand, each weighing 121.38 lbs.—Austria, C. Reppel, Vienna, January 
11, 1888. 
Tossing up from ground to shoulder, and then pushing up fairly from shoulder 
to full arm’s length above the shoulder, two dumb-bells at the same time, 
the one in the right hand weighing 132.86 lbs., and the one in the left hand 
weighing 128.66 lbs.—Austria, W. Tuerk, Vienna, April 8, 1892. 
Pushing up fairly from shoulder to full arm’s length above the shoulder, two 
dumb-bells at the same time, the one in the right hand weighing 112 lbs., 
and the one in the left hand weighing 110 lbs.—England, E. L. Levy, Bir- 
mingham, January —, 1894. 
Curling and putting up from shoulder to full arm’s length above the shoulder, 
two dumb-bells at the same time, the one in the right hand weighing 112 
lbs., and the one in the left hand weighing 100 lbs.—England, E. L. Levy, 
Birmingham, November 28, 1893. 
Tossing up from ground to shoulder, and then pushing up fairly from shoulder 
to full arm’s length above the shoulder two dumb-bells at the same time, 
the one in the right hand 104£ lbs. and the one in the left hand 100 lbs.— 
England, E. L. Levy, Birmingham, July 23, 1891. 
Tossing up from ground to shoulder two dumb-bells at the same time, one in 
each hand, the one in the right hand weighing 106 lbs. and the one in the 
left hand weighing 60 lbs.; then pushing the 106 lbs. from shoulder to full 
arm’s length above the shoulder, and at the same time holding out the 60 
lbs. with arm extended at right angle to the body—England, E. L. Levy, 
London, January 18, 1892. 
Curling and putting up from shoulder to full arm’s length above tbe shoulder, 
two dumb-bells at the same time, one in each hand, each weighing 100 lbs. 
—America (6), (7), W. B. Curtis, Chicago, 111., September 10, 1850. 
Pushing up fairly, six times, from shoulder to full arm’s length above the 
shoulder, two dumb-bells at the same time, the one in the right hand 
weighing 100 lbs. and the one in the left hand weighing 84 lbs.—England, 
E. L. Levy, Birmingham, November 28, 1893. 
Curling two dumb-bells, one in each hand, each weighing 84 lbs., and then 
pushing them up alternately seventeen times from the shoulder to full 
arm’s length above the shoulder—England, E. L. Levy, Birmingham, 
April 6, 1891. 
Holding out two dumb-bells at the same time, one in each hand, with arms 
extended horizontally at right angles to the body, the one in the right hand 
weighing 73£ lbs., the one in the left hand weighing lbs.—England, 
E. L. Levy, Birmingham, November 30, 1892. 
Curling two dumb-bells, one in each hand, each weighing 56 lbs., and then 
pushing them up alternately eighty-seven times from shoulder to full arm’s 
length above the shoulder—England, E. L. Levy, Birmingham, May 16, 
1891. INDEX. 
A. 
PAGE 
Abdominal Muscles, Exercises 
for 40-1, 76-7 
Advice to Girls 103 
Afternoon Work 143 
Ankle and Shin, Exercise for, 
pages 49, 77 and Fig. 59. 
Appendix 199-201 
Arm and Shoulder Machine.. 196-7 
Athlete, Before becoming an .. 155 
Asthma 189 
Atrophy 105 
B. 
Back Thigh 44 
Back Leg Muscles 43 
Bathing 88 
Benefits of Exercise 90 
Balance of the Body 120 
Biceps .17-71 
Blisters, Preparation for 102, 161 
Blood, Offices of 180 
Bowels, Inflammation of 102 
Boils 189 
Bronchitis 189 
Breakfast 132 
Breathing and use of Lungs 55 
Bruises and Maciation 100 
Burns 102 
Business Men, Advice to- 51-54 
C. 
Calf of Leg 48 
Catarrh, How to Avoid 55 
Chest Muscles..2, 9, 17, 27, 81, 33, 72 
Children Bribed to Eat 195 
Circulation of Blood 180 
College Students 39 
Cold in Neck 148 
Colds, How to Avoid and Cure. 146 
Cold in Head. 148 
College Training 138 
Condition of Man, How to 
judge him by Shaking Hands- 157 
PAGE 
Constipation. 51, 188 
Corpulent Persons 90 
Coughs, Asthma, Bronchitis 189 
Corns, How to Cure 160 
Costiveness and my Treatment 
in Bad Cases 149 
Cracks and Chapping, Prepara- 
tion for 102 
Ci’amps and Inflammation of 
Bowels. 102 
Curvature, pages 79, 160 and 
Figs. 37, 45, 65, 80, 81, 82, 103, 
107. 
D. 
Deltoid Muscles 15, 71 
Debility 160 
Descriptive Figure, Showing 
Main Muscles 6-7 
Development, Theory of 1 
Diet 162 
“ When out of Order ..162 
Dinners 141 
Dining Out 152 
Diaphragm, Raising of and 
Curvature. Page 79 and Figs. 
38, 39, 97, 98, 99. 
Diarrhoea, Dysentery, etc 151 
Digestion of Food, Time of..171, 176 
Diseases, Cause of 173, 190 
Dorsal and Pectoral Muscles .34, 76 
Dressing 130 
Drinks 164 
Dumbbell, Records of Lifting. _ 
Appendix 
Duties of Muscles 94 
Dumb Strength 170 
Dyspeptics 152-188 
E. 
Eating, Time for 169 
Eating to Excess 173 
Elderly Persons, Exercise . 99 
Errors of Teachers and Correc- 
tions of 81 INDEX. 
PAGE 
Exercise and Morning Atten- 
tion 97 
Exercise for Robust Person 97 
“ “ Corpulent Person. 90 
“ Sound Advice on 23-24 
Exercises for Elderly Persons _ . 99 
“ “ Dyspeptics ...152, 188 
“ “ Robust Persons .. 97 
“ “ Feeble Persons 57 
“ “ General Health .. 62 
“ “ Persons in Medi- 
um Health 60 
“ “ Slim Persons 23 
“ “ Heavy, Holding 
Breath in 106 
“ “ Home Gymnasi- 
um 103 
“ “In Short for Busi- 
ness Men 91-92 
“ Importance of 106 
“ without Apparati 93 
‘ * for Fingers and Grip 26,196 
Extension Machine 50 
External Causes of Disease 190 
F. 
Fainting from Over exertion, or 
Severe Test, How to Restore. 145 
Fat Persons, to Reduce 53 
Feeble Persons, Exercise for 57 
Fever 161, 189 
Fighters, Advice to 136 
‘ * to Bring a Man to after 
Being Knocked Out 145 
Fingers, Exercise for 26, 196 
Floor Exercise on Pulley 
Weights 78 
Food when System is out of 
Order 162 
Foot 77 
Forearm 19-72 
Fright and Suspense, Joy, Sur- 
prise likely to cause, etc..191,192 
Fruit, to Use with care 143 
Full Physical Power 105 
O. 
General Advice 3, 111 
“ “ to Girls 103 
“ Development 23, 51 
“ Health, Remarks on 82 
“ Debility 158 
Gout and Rheumatism 189 
Gravel Arises from 189 
Grip, Exercise for 26 
Grief and Suspense .191-2 
II. 
PAGE 
Hamstring Muscles 88 
Hand and Fingers 26, 196 
Health, Remarks on 82, 89 
Heavy Exercise __ 106 
Heavy Weights, Use of, Must 
be Used to Become Expert 4 
Holding Out Weights 4, 28, 24 
Home Gymnasium 103 
Horseback Riders, Remai’kson. 47 
I. 
Idleness, Cause of Melancholia 
and other Complaints 169 
Inflammation of the Bowels.102,189 
“ “ Lungs 189 
Increasing Weight of Slim Per- 
sons 53 
Indigestion .158, 188 
Intestines, to Protect from Cold 155 
Injuries and their Treatment __ 99 
Internal Parts 175 
Inventions, Original 50 
L. 
Lacteal Vessels 178 
Leg (Figs. 56-62, 70-75) 77 
“ Outer Muscles 45 
“ Inner “ 46 
Life and Death, Principles of 181 
“ to prolong 163 
Lifting Heavy Weights 23 
Light Exercise for General 
Health 62 
Location and Duties of Muscles. 94 
Loin Muscles 42 
Lumbar Region 43 
Lungs, Remarks on and Devel- 
opment of 54, 55 
Lotions 129 
Loins and Stomach, to protect. 155 
M. 
Maciation Treatment... 100 
Meals 165 
Measurement, direction for 8 
“ and weight as a 
test of condition 9 
Mind and Strength, to cultivate. 109 
Man’s build, light, medium, 
heavyweight 9 
Meats and Poultry 165 
Morning Rules for Business Men 86 
Morning attention to the body. 97 
Muscles of arm and shouldei’, 
use of, and weights to be used. 15 INDEX. 
PAGE 
Muscles are exercised toward the 
direction of resisting pressure, 
etc 1-8 
Muscle, Bound 23 
Muscles of Lumbar Region 43 
“ Location and duties of. 94 
“ of Chest 27 
Muscular power, advice on 3-52 
N. 
Neck exercise and Notes on 
Muscles 12-15.70 
Nervous power.. 184 
Nerves, how they are distrib- 
uted, and their duties 182 
P. 
Passions 159 
Pulmonary,Consumption,Scrof- 
ula 189 
Photograph of muscles, decep- 
tive 32 
Physical exercise, importance 
of. 106 
Position 120 
Posterior Muscles. 43 
Pulley Weight and Rowing 
Machine Exercise 69 
Pushing and Lifting Dumb-bells 21 
R. 
Racing Day Treatment 128 
“ in the cold. 154 
Recuperation of Power 157 
Remarks on development 106 
“ “ “ of school 
and college students. 39 
Rheumatism 189 
Robust Persons, Weights to use. 12 
Room Exercise, remarks on 52 
Rowing Machine exercise 69 
Rowing and Tips to College 
Students 138 
Rubbing v. 127 
Running 124 
“ in the cold 154 
“ shoes. 130 
Running, Training, tips on.. . 136 
S. 
Scalds and Burns, l’efer to 102 
School Students 39 
Scurvy, Boils, Ulcers 189 
Self-treatment 131 
page 
Shin, development of 48 
Shoulder Muscles and treatment 
of 15 
Sprains and fractured sprains.. 100 
Slim Persons, to Increase 
Weight 53 
Shakespeare’s opinion of fat 
men 192 
Sleep 160 
Soap, use of 89 
Soups 167 
Special development 12-47 
Spinal Muscles 36 
Stomach, treatment of 158 
Stomach, Liver and Bowels 175 
Suspension of body by hands 
and feet „.. 49 
T. 
Table of weights and measures. 10 
Theory of development 1 
Time for exercise 52 
Training _. 113 
Training, after arising, what to 
do 144 
Training Diet 132 
Trapezium muscles 36-75 
Thigh development, back, front 44 
“ “ in and out45,46 
Training Man in perfect condi- 
tion would deceive even 
physician in appearance 170 
Training man in fine condition. 170 
“ “ all round 123 
‘ ‘ what to do at the time, 
before and after 
competing 144 
“ wine and egg 162 
Triceps 18-7 8 
V. 
Variation exercise on pulley- 
weights 79 
V egetables 167 
Vital parts, protection by cover- 
ing 155 
W. 
Walking 137 
Weakness 159 
Weight of persons in good con- 
dition 10 
Weight Lifting .Appendix 199